A warm-up should make the first kilometre feel smoother—not leave you tired before the run starts. This seven-minute sequence moves from general motion to running-specific rhythm.
Minutes 0–2: walk and easy jog
Start with a brisk walk, then transition to a very easy jog. Keep the effort conversational and let your stride shorten naturally.
Minutes 2–4: mobility
Complete 10 front-to-back leg swings and 10 lateral leg swings on each side. Follow with eight ankle rocks per side. Use a comfortable range rather than forcing a stretch.
Minutes 4–6: activation
Perform eight walking lunges per side and 10 slow calf raises. Keep the pelvis level and the knee tracking over the middle toes.
Minutes 6–7: running rhythm
Complete two relaxed 20-second strides with 20–30 seconds of walking between them. Build speed gradually, stay relaxed and finish well below an all-out sprint.
Adjust the routine to the session
Before an easy run, one round is enough. Before hills, intervals or a race, repeat the activation and stride portion. If a movement causes escalating pain, skip it and reassess rather than pushing through.
Explore the full running drills library, or use the running injury prevention guide to build a sustainable weekly routine.