Warm Up Before Running: 10 Minute Routine

Warm Up Before Running: 10 Minute Routine

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

16 mins

31 Kcal

Marching On Spot

Marching On Spot

Ankle Circles

Ankle Circles

Heel to Toe Walk

Heel to Toe Walk

Calf Stretch With Hands Against Wall

Calf Stretch With Hands Against Wall

Side-to-Side Leg Swings

Side-to-Side Leg Swings

Back-Forward Leg Swings

Back-Forward Leg Swings

World Greatest Stretch

World Greatest Stretch

Bodyweight Reverse Lunge with Overhead Reach

Bodyweight Reverse Lunge with Overhead Reach

Glute Bridge Two Legs on Floor

Glute Bridge Two Legs on Floor

Butt Kicks

Butt Kicks

Day 2 — Drill-Focused Prep

Short running drills plus lower-body activation.

Beginner

17 mins

39 Kcal

Standing Calf Raise Circle

Standing Calf Raise Circle

Glute Bridge March

Glute Bridge March

High Knee Skips

High Knee Skips

Butt Kicks

Butt Kicks

High Knee Run

High Knee Run

Lunge with Twist

Lunge with Twist

Side Lunge

Side Lunge

Toe Walk

Toe Walk

Bodyweight Standing Calf Raise

Bodyweight Standing Calf Raise

Prisoner Squat

Prisoner Squat

Day 3 — Mobility & Activation Flow

Hips/hamstrings focus with strides-ready prep.

Beginner

16 mins

34 Kcal

Standing Knee To Chest Stretch

Standing Knee To Chest Stretch

Standing Hip Circle

Standing Hip Circle

Standing Hip Flexor Stretch

Standing Hip Flexor Stretch

Dynamic 90 90 Hip Twist

Dynamic 90 90 Hip Twist

Deep Lunge to Hamstring Stretch

Deep Lunge to Hamstring Stretch

Back-Forward Leg Swings

Back-Forward Leg Swings

Side-to-Side Leg Swings

Side-to-Side Leg Swings

Walking Lunge

Walking Lunge

Bodyweight Standing Calf Raise

Bodyweight Standing Calf Raise

Ankle Circles

Ankle Circles

Back to Warm Up

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