Performing a succinct warm-up prior to your strength or cardio workout will ensure you are mentally focused, your body is primed and you’re ready to perform.

Try to arrive for your session in an active way via bike or on foot. If conducting at home before heading straight out, consider some mountain climbers or skipping to increase your heart rate. If you’re in a gym environment use a bit of kit you are not used to, to warm up on e.g. treadmill fast walk at incline, elliptical or row erg. We are targeting ~five minutes at an effort level where your breathing rate increases.

Walkout to press up (x6)
Keep your legs straight as you walk out to the press up position. Do a press up and walk your hands back in. You’ll get a little closer to your toes each time.

Arm circles (both ways)
Stand tall, squeeze glutes and chest up with eyes ahead. Start small and go until you’ve brushed your ears a couple of times. Swap direction.

Body weight squat (x6) to Calf raise (x6) & Range of movement check
Arms out, eyes ahead and sit to a depth of a chair. Narrow your stance and pull your arms back whilst moving to your toes for a calf raise. If squatting is part of your routine, put hands flat on top of head to ensure eyes stay ahead - squat to a comfortable depth and note your range of movement. This is the stance and range of movement you’ll need for when weight is added.

Shoulder rotation(x6)&flexion‍ (x6) ‍
Stand tall, squeeze glutes and chest up with eyes ahead. Check linmk for demo.

Gate open/close (x6/leg)
Stand tall - hand on belly button for balance. Drive knee up and out and reverse back in. Swap legs each time for stability challenge.

World’s greatest stretch (x6 each side)
Get into press up position and fire foot to outside of hand. Raise same hand. Keep your eyes on your hand as you raise it. Lower hand. Leg out. Swap sides.

Six exercises. Six reps. Six minutes you won’t regret.

Run specific

Try incorporating these into your dynamic warm up routine.

Leg swings (forward & side)
Hold onto a post and check safe to swing leg. Relax muscles during swing. Adjust position and go across your body (side to side).

Lunge walk
Add some mobility to the body weight squat with a lunge walk.

Toes to heels
Ready your calves and Achilles by loading your heels and toes.

Side squats
Incorporate some side squats to prepare for off camber landings.

Enjoy your run!