Foundation Run with Dynamic Warm-up
Workout - Foundation Run with Dynamic Warm-up
- 6min @ 8'00''/km
- 30min @ 7'00''/km
- 5min @ 8'40''/km
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Intro
Here’s what Ben Parkes covers in FOLLOW ALONG RUNNING WARM UP ROUTINE. QUICK & EASY WAY TO RUN BETTER! We’ve put together a summary so you can run through the routine right away. For the full walkthrough, check out the original video.
Key Points
- A 5-minute, equipment-free routine that transitions from easy jogging into active mobility work.
- Targets hip, ankle, and hamstring readiness through high knees, butt kicks, leg swings, and arm/side-step movements.
- Timed intervals (mostly 15–60 seconds each) make it easy to follow along with just a timer or basic watch.
- Once done, spend the first 5–10 minutes of your actual run at an easy effort before increasing intensity.
Workout Example
- Light jog in place – 60 seconds
- High-knee drive – 30 seconds each side, using arm swing
- Gate-open/close swings – 30 seconds each direction
- Forward/backward swings – 30 seconds per direction (hold a support if needed)
- Side swing with garden rake – 15 seconds each side
- Arm swing with lateral step – 30 seconds
- Hamstring stretch (straight legs, slight forward fold) – 30 seconds, with optional toe touch
- Jogging with lifted knees – 30 seconds
- Heel flicks – 30 seconds
Total time ≈ 5 minutes.
Closing Note
Try this routine before your next outing and you’ll notice better mobility and mental readiness. Use the Pacing app to customize the timing if needed, then head out for a stronger, more injury-resistant run!