Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Brands

Training

Try This Quick and Simple Warm-Up Before Your Next Easy Run

When you’re short on time, lean on this five-minute warm-up.

Member Exclusive

Become a member to unlock this story and receive other great perks.

Join

Already a member?

Sign In

Do you find yourself skipping the warm-up on days where you just “don’t have the time”? Having a solid routine, like this quick warm-up from coach Jenni Nettik, to lean on can help make sure you don’t. Even easy days should always start by revving up the body, as it’s important for injury prevention and maximizing your workout.

Running warm-ups should track with the workout you have planned that day, so if you’re looking at an easy aerobic 30 minutes, this quick warm-up  is an ideal option.

RELATED: The 5 Rules of Warming Up for a Run

Walking Lunge Hip Stretch

Woman demonstrating Walking Lunge Hip Stretch
Photo: Hannah DeWitt

Standing up tall, step forward with your right leg. Bend your right knee and lower down into a lunge. Hold for no longer than 2 seconds. Return to standing without moving the position of your right leg. Repeat using your left leg. Walk forward 10 steps on each leg. You should feel this in your hips and quads.

Heel to Sky Pulses

Woman demonstrating Heel to Sky Pulses as part of a quick warm up
Photo: Hannah DeWitt

Place your hands on a nearby wall or tree. Keeping your pelvis level, balance on your left leg and lift your right leg behind you. Pulse your heel toward the sky for 10 seconds without arching your lower back. Then pulse your leg out to the side for 10 seconds. Switch legs and repeat.

March & Hold Glute Activation

Woman demonstrating March And Hold Glute Activation
Photo: Hannah DeWitt

Balance on your right leg, driving your left knee into the air at a 90 degree angle and right arm also into a 90 degree angle. Hold for 2 seconds, then march onto the other foot. Repeat 10 times on each leg.

Monster Walks

Woman demonstrating Monster Walks as part of a quick warm up
Photo: Hannah DeWitt

Place an elastic band around your ankles and get into a quarter squat. Walk to the right for 30 seconds, keeping tension in the band. Repeat going to the left. Repeat again, going diagonally forward one step at a time. Repeat again, going diagonally backward one step at a time.