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    Run Warm-Up

    Run Warm-Up

    Warm Up
    Beginner
    3 routines

    10-minute beginner warm-up for running: dynamic mobility for ankles/hips, activation for glutes/calves, and light run drills.

    Routines

    Day 1 — Easy Run Prep

    Gentle dynamic flow and activation before an easy run.

    Beginner
    18 mins
    17 Kcal
    Marching On Spot

    Marching On Spot

    1 sets
    0 reps
    15s rest
    Ankle Circles

    Ankle Circles

    1 sets
    0 reps
    15s rest
    Heel to Toe Walk

    Heel to Toe Walk

    1 sets
    0 reps
    15s rest
    Calf Stretch With Hands Against Wall

    Calf Stretch With Hands Against Wall

    1 sets
    0 reps
    15s rest
    Side-to-Side Leg Swings

    Side-to-Side Leg Swings

    1 sets
    0 reps
    15s rest
    Back-Forward Leg Swings

    Back-Forward Leg Swings

    1 sets
    0 reps
    15s rest
    World Greatest Stretch

    World Greatest Stretch

    1 sets
    6 reps
    15s rest
    Bodyweight Reverse Lunge with Overhead Reach

    Bodyweight Reverse Lunge with Overhead Reach

    1 sets
    6 reps
    15s rest
    Glute Bridge Two Legs on Floor

    Glute Bridge Two Legs on Floor

    1 sets
    8 reps
    15s rest
    Butt Kicks

    Butt Kicks

    1 sets
    0 reps
    15s rest

    Day 2 — Drill-Focused Prep

    Short running drills plus lower-body activation.

    Beginner
    18 mins
    29 Kcal
    Standing Calf Raise Circle

    Standing Calf Raise Circle

    1 sets
    12 reps
    15s rest
    Glute Bridge March

    Glute Bridge March

    1 sets
    0 reps
    15s rest
    High Knee Skips

    High Knee Skips

    1 sets
    0 reps
    15s rest
    Butt Kicks

    Butt Kicks

    1 sets
    0 reps
    15s rest
    High Knee Run

    High Knee Run

    1 sets
    0 reps
    15s rest
    Lunge with Twist

    Lunge with Twist

    1 sets
    6 reps
    15s rest
    Side Lunge

    Side Lunge

    1 sets
    8 reps
    15s rest
    Toe Walk

    Toe Walk

    1 sets
    0 reps
    15s rest
    Bodyweight Standing Calf Raise

    Bodyweight Standing Calf Raise

    1 sets
    12 reps
    15s rest
    Prisoner Squat

    Prisoner Squat

    1 sets
    10 reps
    15s rest

    Day 3 — Mobility & Activation Flow

    Hips/hamstrings focus with strides-ready prep.

    Beginner
    18 mins
    20 Kcal
    Standing Knee To Chest Stretch

    Standing Knee To Chest Stretch

    1 sets
    0 reps
    15s rest
    Standing Hip Circle

    Standing Hip Circle

    1 sets
    0 reps
    15s rest
    Standing Hip Flexor Stretch

    Standing Hip Flexor Stretch

    1 sets
    0 reps
    15s rest
    Dynamic 90 90 Hip Twist

    Dynamic 90 90 Hip Twist

    1 sets
    0 reps
    15s rest
    Deep Lunge to Hamstring Stretch

    Deep Lunge to Hamstring Stretch

    1 sets
    6 reps
    15s rest
    Back-Forward Leg Swings

    Back-Forward Leg Swings

    1 sets
    0 reps
    15s rest
    Side-to-Side Leg Swings

    Side-to-Side Leg Swings

    1 sets
    0 reps
    15s rest
    Walking Lunge

    Walking Lunge

    1 sets
    8 reps
    15s rest
    Bodyweight Standing Calf Raise

    Bodyweight Standing Calf Raise

    1 sets
    12 reps
    15s rest
    Ankle Circles

    Ankle Circles

    1 sets
    0 reps
    15s rest
    Back to Warm Up

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    Lower-Body Warm-Up

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