Do you warm up before a run? Like really warm up?
It’s a fact: jogging isn't a warm-up. It's just slow running. If you're heading straight from your front door into tempo pace without proper activation, you’re putting yourself at risk of injury.
Here's a 5 minute pre-run routine for you, used by elite runners to keep you injury-free.
Total time needed: 5 minutes
Equipment needed: None
Where: Anywhere (your driveway, your living room, the gym)
1. Dynamic Leg Swings
Front-to-back leg swings (30 seconds each leg)
- Stand next to a wall or tree for balance
- Swing one leg forward and back in a controlled motion
- Start small, gradually increase range of motion
- Focus on hip mobility, not how high you can kick
Side-to-side leg swings (30 seconds each leg)
- Same setup, now swing your leg across your body and out to the side
- Keep your torso stable - this activates your hip stabilizers
- You should feel your outer glutes working.
Why it works: Wakes up hip flexors, activates glutes, increases range of motion in the joint that controls your entire running stride.
2. Calf Raises + Ankle Mobility
Calf raises (15 reps)
- Stand on both feet, rise onto toes, lower slowly
- Focus on controlled movement, not speed
- On the last 5 reps, hold at the top for 2 seconds
Ankle circles (10 each direction, each foot)
- Stand on one leg, draw circles with your other foot
- This activates all the small stabilizer muscles in your foot and ankle
Why it works: Your calves and feet absorb massive impact. Cold, stiff calves can cause pain and injuries.
3. Glute Activation
Glute bridges (15 reps)
- Lie on your back, knees bent, feet flat
- Squeeze your glutes and lift your hips
- Hold at the top for 1 second, lower with control
Fire hydrants (10 reps each side)
- On all fours, lift one knee out to the side (like a dog!)
- Keep your core stable, focus on the glute doing the work
Why it works: Glutes are the powerhouse of your running stride. When they don't fire properly, everything else compensates, and that's where injuries happen.
4. Dynamic Lunges + High Knees
Walking lunges (10 total, 5 per leg)
- Step forward into a lunge, push through your front heel to stand
- Focus on control and balance, not speed
- Feel your glutes and quads activate
High knees in place (20 seconds)
- Drive your knees up toward your chest
- Stay light on your feet, quick cadence
- This is the bridge between activation and running
Why it works: Lunges activate your entire running chain - glutes, quads, hip flexors, and stabilizers. High knees get your nervous system ready for the running pattern.
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Coach's Tip: Make It Non-Negotiable
The best training plan in the world doesn't matter if you're injured.
Make these 5 minutes non-negotiable. Set a timer and build it into your run time. Because the difference between a runner who achieves their impossible and a runner who's perpetually injured isn't talent or genetics.
It's preparation.
Try Enertor insoles risk-free for 60 days and feel the difference of shock absorption.