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Stretching & mobility

Runner's warm-up

Prepare the ankles, hips and calves for impact, then build up to a few springy hops before you set off.

8 minIntermediate8 movesA wallQuads · Glutes · Hamstrings · Calves · Hip flexors
Follow along: a timer, a cue and the next move, one step at a time.

Mobility

  1. Ankle CARs5 circles each way, each ankle
    Beginner · 3D demo
  2. Knee-to-wall ankle rock8 reps each side
    Beginner · 3D demoHarder: Frog rock
  3. Standing hip CARs3 circles each leg
    Beginner · 3D demoHarder: 90/90 hip lift-off

Dynamic

  1. Walking lunge6 steps each leg
    Intermediate · Quads, Glutes, Hamstrings · 3D demoEasier: Split squatHarder: Split squat with dumbbells
  2. World's Greatest Stretch3 reps each side
    Intermediate · Hamstrings, Calves, Glutes · 3D demoEasier: Supine hamstring stretch with a strapHarder: Standing splits (Urdhva Prasarita Eka Padasana)
  3. Skipping2 × 20 m
    Beginner · Calves, Hip flexors, Quads · 3D demoHarder: Alternate-leg bounding
  4. Ankle bounces (mini pogo)2 × 20
    Beginner · Calves, Shins · 3D demoHarder: Pogo hops
  5. Pogo hops2 × 10
    Intermediate · Calves, Quads, Shins · 3D demoEasier: Ankle bounces (mini pogo)Harder: Single-leg pogo hops

Tips

  • Keep hops short and quiet; this is a primer, not a workout.
  • Leave the pogo hops out if your calves or Achilles are sore.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Find more moves like these

More stretching & mobility

10-minute morning stretch

A gentle, no-equipment stretch routine to wake up the spine, hips and shoulders in ten minutes.

10 minBeginner10 movesNo equipment

Full-body stretch routine

A 15-minute head-to-toe stretch for the neck, shoulders, back, hips, hamstrings and calves.

15 minBeginner11 movesA wall

Lower back stretch routine

Seven gentle stretches and mobility moves for a stiff lower back, done lying and kneeling.

12 minBeginner7 movesA wall

Questions people ask

How long does the runner's warm-up take?

About 8 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 3 of its 8 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.