Feeling stiff before a run? This quick warm-up will activate your muscles, improve mobility, and get you running stronger in under 10 minutes, perfect for busy mornings or lunchtime runs.
Instructions
Step 1
Dynamic Lunges: Step forward into a lunge, keeping your chest tall. Alternate legs. Great for opening hips and activating glutes.
Step 2
Calf Raises: Stand tall and rise onto your toes, then lower slowly. Preps your calves and ankles for impact.
Step 3
Open the Gate: Lift your knee to 90°, rotate outward, then step forward. Improves hip mobility and leg coordination.
Step 4
Leg Swings: Swing one leg forward and back, then side to side. Loosens hamstrings, hip flexors, and adductors.
Step 5
Pogos: Small, bouncy jumps on your toes. Perfect for teaching your ankles and knees to absorb shock and get your tendons firing.
Step 6
Leg Swings: Swing one leg forward and back, then side to side. Loosens hamstrings, hip flexors, and adductors.
Workout Notes
Tip: Do 10–12 reps of each movement or 30–45 seconds per exercise. Short, simple, and effective, you’ll feel ready to run without risking strain.