5 Minute Warm-Up before EVERY RUN | Follow Along Pre-Run Routine, by Global Triathlon Network on YouTube. 5 min 28 s.
- Video length
- 5 min 28 s
- Time to do it
- 5 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Stand tall and slowly rotate each ankle in circles for about 20 seconds, then reverse direction. Keep the movement smooth and controlled.
Rock forward onto your toes and back onto your heels, shifting weight slowly from foot to foot. This loosens the ankles before you load them.
Hold a wall for balance and swing one leg forward and back in a relaxed arc for about 20 seconds. Keep your torso upright and repeat on the other leg.
Step out wide and lunge to one side, bending that knee while the other leg stays straight. Push back to centre and repeat, then switch sides.
Walk forward and pull one knee up to your chest, hugging it briefly, then step through. Alternate legs for about 20 seconds.
Lift one knee out to the side, open the hip, then bring it back across your body. Repeat on each side to free up the hips.
Step forward into a lunge, letting the back knee dip toward the floor, then step through with the other leg. Keep alternating for about 30 seconds.
Finish with A-skips: skip forward while driving one knee up and pumping the opposite arm. Keep a tall posture and land softly.
Tips and common mistakes
Keep every move slow and controlled rather than bouncing into a stretch.
Do the routine in the same order each time so it becomes a habit before you head out.
If you feel sharp pain in a joint, stop that move and skip it.
Warm up indoors on cold or wet days, then start your run straight away.
Questions
Do I need to warm up before an easy run?
Yes. A short dynamic warm-up raises your heart rate and prepares your joints, even on easy days. Five minutes is enough.
Should I stretch statically instead?
Save long static stretches for after your run. Before running, use moving drills like leg swings and lunges to warm the muscles up.
Can I do this warm-up on a treadmill?
Yes. Do the moves beside the treadmill, then start at an easy pace and build up.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
