Warm-Up Routines For Runners

Before running it is very important that we warm-up our body and muscles to help avoid injuries. Below are some lists of selected Youtube videos that may help you guide and start a warm-up exercises during pre-run. There are many different variations of pre-running warm-up so it is best that you choose which is the best routine for you.

5 Min Warm Up Routine

  1. Active Downward Dog with Alternate Toe Touches x 20 reps
  2. Standing Leg Swing (front) x 30 seconds
  3. Right Leg Cadence Drill (works on form) x 30 seconds
  4. Running Skips or Assisted Knee Lifts x 30 seconds
  5. Lateral Squats (Lead with the Left Leg) x 12-15 reps
  6. Standing Leg Swing (Across) x 30 seconds
  7. Left Leg Cadence Drill (works on form) x 30 seconds
  8. Running Skips or Assisted Knee Lifts x 30 seconds
  9. Lateral Squats (Lead with the Right Leg) x 12-15 reps
  10. Active Downward Dog with Alternate Toe Touches x 20 reps

Mini Workout

  1. 20 Monster Walk
  2. 30 Bum Kicks
  3. 20 Knee Hug Walks
  4. 15/15 Runners with a Kick
  5. 20 Dynamic Squats
  6. 10/10 Dragon Lunges
  7. 10 Burpees with Toe Taps

Nike Run Club Warm-Up

  1. Standing Knee Hug x 5
  2. Table Tops x 5
  3. Scoops x 5
  4. Standing Glute Kickback x 5
  5. Quad Pulls x 5

Credits to all Youtube video owners.

Tags
Pre-Run ExerciseWarm-Up Exercise
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