About This Pre-Run Warm-Up
Running on cold muscles feels harder and increases your injury risk. Research supports that dynamic warm-ups before running can improve performance and help prepare muscles for activity.1 This quick pre-run warm-up uses dynamic movements to prepare your legs, hips, and core for the demands of running. In just four minutes, you’ll transform stiff muscles into an efficient running machine.
What This Routine Targets
Running requires mobility in your hips, activation in your glutes, and coordination between your upper and lower body. This routine addresses all of these through leg swings that loosen your hip flexors, lateral movements that wake up muscles running neglects, and rotation drills that prepare your trunk for the counter-rotation of running.
What’s Included
This four-minute routine includes eight dynamic exercises. You’ll move through leg swings, hip openers, lateral lunges, and twist variations that take your body through running-specific ranges of motion. Everything is dynamic rather than static, which better prepares you for the movement ahead.
Who Should Try This
Every runner benefits from a proper warm-up, regardless of distance or pace. This routine is especially important before faster runs, interval workouts, or runs on cold mornings when your muscles are particularly stiff.
Tips for Best Results
Move continuously through the exercises rather than holding positions. The goal is to elevate your heart rate slightly and increase blood flow to your working muscles. By the end, you should feel warm and ready to run.
Leg Swings
Duration: 0:30
Swing your leg front to back to warm up your hips and hamstrings before you crush your workout.
Difficulty: Beginner
Instructions
- Stand with feet hip-width apart and hands on your hips or at your sides.
- Shift weight onto one leg and lift the other slightly off the floor.
- Swing the lifted leg forward and backward in a smooth, controlled motion, then switch legs halfway through.
Tips
- Keep a soft bend in the standing knee for balance.
- Let the movement come from the hip while your torso stays steady.
- Start with smaller swings and build range gradually.
Adjustments
- Hold onto a wall or chair if you need extra support.
Gate Opener
Duration: 0:30
Swing your hip like you are stepping over a fence to lubricate the joint and fire up glute stabilizers.
Difficulty: Beginner
Instructions
- Stand beside a wall or chair and place your hand on it for balance.
- Shift weight into the leg closest to the support with a soft bend in the knee.
- Lift the opposite leg as if stepping over a gate, opening the hip outward before placing the foot back down.
- Reverse the motion to close the gate and continue flowing back and forth.
Tips
- Keep the standing leg active and upright to support the movement.
- Let the motion stay smooth and controlled rather than swinging wildly.
- Focus on moving from the hip joint while your torso stays steady.
Adjustments
- Lift the leg lower if opening wide feels challenging today.
Heel-to-Toe Rocks
Duration: 0:30
Rock from heels to toes to warm up your ankles and build foot strength.
Difficulty: Beginner
Instructions
- Stand tall with feet hip-width apart and arms relaxed.
- Shift weight forward onto your toes to lift your heels off the floor.
- Slowly rock back onto your heels, lifting your toes.
- Keep the motion flowing back and forth in a smooth rhythm.
Tips
- Engage your core to stay balanced.
- Move steadily without abrupt shifts.
- Maintain an upright posture throughout.
Adjustments
- Hold a wall or chair for support if you feel unsteady.
- Keep the range smaller if the stretch feels intense.
- Slow down the tempo to stay in control.
Knee Circles
Duration: 0:30
Lubricate your knees with gentle circles that warm the joint before you get moving.
Difficulty: Beginner
Instructions
- Stand with feet hip-width apart and place your hands on your knees.
- Bend your knees slightly and move both knees together in small circles.
- After several repetitions, reverse direction to balance the movement.
Tips
- Keep the motion smooth and controlled to respect the joint.
Adjustments
- Slow down the pace if you need extra control or confidence.
Lateral Lunge
Duration: 0:30
Step into a lateral lunge to strengthen your legs and stretch your inner thighs all in one move.
Difficulty: Beginner
Instructions
- Stand with feet wide and hands together in front of your chest.
- Bend one knee and lower your hips toward that side while the opposite leg stays straight.
- Press through the bent leg to return to center and alternate sides.
Tips
- Keep your chest lifted and back long.
- Move smoothly to stay balanced.
Adjustments
- Lower only partway if the full lunge feels intense.
- Use a chair or wall for balance if you need support.
Toe Touch Twist
Duration: 0:30
Combine a forward fold and twist to wake up your hamstrings, spine, and core.
Difficulty: Beginner
Instructions
- Stand with feet wide and arms extended to the sides.
- Hinge forward, rotating your torso to touch one foot with the opposite hand while the other arm reaches up.
- Return to standing and repeat to the other side.
Tips
- Keep your spine long rather than rounding.
- Engage your core and maintain a slight bend in your knees.
Adjustments
- Reach for your shin or knee instead of your foot if needed.
High Knee Twists
Duration: 0:30
Drive your knees high and twist through your torso to wake up your core and hips at the same time.
Difficulty: Beginner
Instructions
- Stand with feet hip-width apart and hands laced behind your head.
- Lift one knee toward your chest while twisting your torso toward that knee.
- Lower back to start and switch sides, flowing in a controlled rhythm.
Tips
- Move with intention rather than rushing for speed.
- Keep your torso tall to stay balanced.
- Let the twist and knee drive happen together for fluid motion.
Adjustments
- Lift your knee lower if you are working on mobility or balance today.
Hamstring Scoops
Duration: 0:30
Sweep one leg forward and scoop through a hinge to stretch your hamstrings while warming the core.
Difficulty: Beginner
Instructions
- Stand tall with hands on your hips.
- Step one foot forward, planting the heel and lifting the toes.
- Hinge at the hips and sweep both hands down toward the front foot as if scooping up the floor.
- Return to standing and repeat before switching legs halfway through.
Tips
- Maintain a long spine instead of rounding your back.
- Brace your core to stay balanced during the hinge.
Adjustments
- Keep the hinge shallow if your hamstrings feel tight.
- Hold a wall or chair for balance support.
- Move slowly to stay in control of the stretch.
Preparing for Better Runs
Head out the door feeling lively and balanced. A proper warm-up makes your first mile feel like your second mile.
Make this routine a non-negotiable part of every run. The few minutes you spend warming up improve your performance, reduce injury risk, and make the entire run more enjoyable.
