The 5 Minute Dynamic Warm Up for Running

Learn some cool stuff in this video? Check out our workshops here to learn even cooler stuff.

Need more hip and low back mobility? Start with Day 1 of our Hip/Low Back Mobility Program for free:

This week I want to show you a dynamic warm up for running that you can do in around 5 to 10 minutes.

To me, running isn't a warm up. Running is something that you should warm up to do. There are certain things that need to be primed to run optimally, especially if you aren't someone who does a ton of running.

I commonly think about the body in motion as a canister with ball bearings at the "corners". The canister moves around the ball bearings or the ball bearing joints move weights. The canister is there to transfer load from ball bearing to ball bearing.

The canister would basically be your spine and the ball bearings are the hips and shoulders.

When I consider warming up for something like running, I want the ball bearings to be able to do their job and move freely from the canister, with the canister acting primarily as an anchoring point for the movers of the hips and shoulders, therefore it requires good control.

Without further ado, here is my dynamic warm up for running:

The warm up

3-5 rounds:

• 10 straight leg raises each leg
• 10 dynamic lunge stretches each leg
• 10 leg swings
• 10 shoulder extension swings
• 10 m straight leg shuffle
• 10 m skipping
• 10 m light jog

For my in depth video on leg swings, click here.

Thanks for reading! If you enjoyed this content, make sure to subscribe below to get my 30 day movement challenge guide as well as weekly content updates!

Looking for a running program to take you to the next level? Click here.