Daily Warm-Up

Purpose

Prepare the body and mind for training by increasing body temperature, improving mobility, activating key muscle groups, and reinforcing efficient running mechanics.

This routine should be completed before every practice, workout, race, and long run.

Step 1: Easy Warm-Up Run

Duration

5-10 minutes

Effort

Relaxed Pace

Goal

Gradually increase heart rate and body temperature before beginning mobility work.

Step 2: Fence Routine

Front-to-Back Leg Swings

10 each leg

Side-to-Side Leg Swings

10 each leg

Tib Raises

20 repetitions

Purpose:
Improve hip mobility, lower leg durability, and prepare the body for running mechanics.

Step 3: Dynamic Mobility

World's Greatest Stretch

5 each side

Walking Lunges

20 meters

Walking Hamstring Stretch

20 meters

Heel Walks

20 meters

Toe Walks

20 meters

Purpose:
Improve mobility and prepare the body for efficient movement.

Step 4: Sprint Mechanics

A-Skip

20 meters

B-Skip

20 meters

C-Skip

20 meters

High Knees

20 meters

Butt Kicks

20 meters

Straight Leg Bounds

20 meters

Purpose:
Reinforce proper running mechanics, posture, and rhythm.

Step 5: Build-Up Strides

(Performed Before Workout Days and Blend Days)

3 x 50 Meters

Gradually accelerate throughout the stride.

Effort

85-90%

Recovery

Walk back recovery

Used Before

• Workout Days

• Blend Days

Not Typically Used Before

• Recovery Days

• Aerobic Development Days

• Long Run Days

Purpose:
Bridge the gap between the warm-up and the workout while preparing the body for faster running.

Final Reminder

The purpose of the warm-up is not to get tired.

The purpose is to arrive at training feeling:

• Loose

• Activated

• Coordinated

• Confident

• Ready to run fast

Quality matters more than speed during every drill.