6 Exercises for the Ultimate Running Warm-Up

May 9

When you line up at the start of the Run Shoreditch 10K, you want to feel strong, loose, and ready to go. But too many runners skip a proper warm-up — and that’s a big mistake.

A dynamic warm-up prepares your body by boosting circulation, improving mobility, and activating the muscles you’ll rely on during the race. Here’s a simple, effective routine of 6 exercises for the ultimate running warm-up — perfect for beginners and experienced runners alike.

1. Leg Swings (10 each leg)

Stand next to a wall or railing for balance. Swing one leg forward and backward, then side to side. This loosens up your hip flexors, glutes, and hamstrings — essential muscles for a smooth stride.

2. Walking Lunges (10 each leg)

Step forward into a deep lunge, making sure your knee stays above your ankle. Push off your back foot and bring your feet together, then repeat on the other side. Walking lunges activate your glutes and quads and mimic the movement pattern of running.

3. High Knees (30 seconds)

Run in place, lifting your knees up toward your chest quickly. This exercise warms up your hip flexors, core, and calves — all key for improving cadence and learning how to run faster.

4. Butt Kicks (30 seconds)

Jog in place, bringing your heels up toward your glutes. This movement helps activate your hamstrings and improve leg turnover, prepping you for a faster race pace.

5. Dynamic Calf Stretch (10 each side)

Stand facing a wall, place one foot behind you, and gently pulse your weight forward. Stretching your calves is crucial, especially if you’ve been training hard for the Saucony Run Shoreditch 10K.

6. Arm Circles (20 seconds each direction)

Good running form involves your whole body, not just your legs. Loosen up your shoulders and upper back with forward and backward arm circles to stay relaxed throughout the race.

Pro Tip: Spend 5–10 minutes on this routine before every run, especially before a race like the Run Shoreditch 10K. A smart warm-up reduces injury risk, sharpens your focus, and helps you run faster from the gun to the finish line.