Best Warm Up Before Running (6 Movements to Run Better)
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- Опубліковано 5 лют 2025
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*Don't use the first 5 minutes of your run to warm up. Use this 3-minute stretching routine BEFORE you go for your next run and you'll be amazed by how you feel and how you perform.
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Certified Strength & Conditioning Coach & Triathlon Coach Brian Klepacki shares with you his pre-run warm up routine that will help you run faster, farther, and with less effort! A little stretching goes a long way especially with running.
If you stick to the suggestions and protocols explained by Coach Brian, you absolutely will dramatically impact your ability to run more efficiently, and reduce fatigue allowing you to finish feeling stronger and ready for more.
Use this 6-exercise warm up routine before you head out on your next run. Spending 3 minutes preparing your body for movement is far greater than anything else you can do surrounding your run.
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I want to ask you that if someone's feet is small than other by an inch or less than how could he manage to run on his toes pls. Make video on this topic
@@Mishramachayenge05 You're not supposed to run on toes. Supposed to use midfoot,
@Stanley Trails qqqqqq
Wqqt
sorry to be offtopic but does someone know of a way to get back into an Instagram account..?
I was stupid lost the account password. I love any tips you can offer me!
0:43 knee hug
1:07 quad stretch
1:40 leg pull
2:26 leg sweep
3:07 reverse lunges with twist
4:01 upper body stretches
@@cloudrainstorm8045 u gay
Thank you for being such a dear friend-
Thank you for being amazing and saving my time
Savior
Yes thanks.
this right here is how a tutorial is made, straight to the point and not boring. ty
Thank you. Glad you enjoyed this video
I totally agree this was truly an amazing video for runners
@@megancriss1149 facts its 3 in the morning I ain't got time for them games
500th like from me😌
I do this every time i do my 5k run. This totally reduced pain on my leg when i'm running
Edit: august 18, 2020
Wow i didn't notice the likes and comments on my post last year. Just an update, i've been running 5k over a year now and still using this as my warmup. It really works! ☺️
We're so glad it's working well for you! Keep at it!! :-)
Wow! I hope you are still running that much or even more!
Pd: I began losing weight by running 5 miles, and my knees hurt, I hope this video help:(
What before time should do excise
Couldn’t agree more!!
@@yogeshrgowda4598 If you finish the warm up a few minutes before you run, that seems about right to me. regards.
3 minutes! now that's my kinda warm up!🏃♀️
Yeah! How was it? 💪
So helpful!!!
@@bug9743 hi
Yeah!
Flight team stand up
Hi Coach Brian!
A few months back I began your stretching routine to improve running performance. I ran the same route everytime and I would always stop and take breaks. I would always tell myself, "One day I will be able to do the full distance without stopping". Today, I was able to accomplish my goal and I ran the entire route without taking any breaks. I'm quite proud because this has taken me a while to accomplish and now I know my strength has increased. Thanks to your video, I was able to stay motivated and improve my running. I'm going to run longer distances now to increase my strength further. Thanks for your help!
Hey Leah, Coach Brian here. I absolutely LOVE this! I am so incredibly humbled right now to know that this video has helped you in so many ways. Truly, you put a huge smile on my face so thank YOU.
@@Criticalbench Support from the UK! 🇬🇧
How much km
Leah, I know it’s been 8 months but congratulations. Well done
This is a super late reply but wow I’m so so happy for you! Very proud :) Support from San Antonio, Texas
Definition of a boss. 3 mins, no bs, straight to the point, works like a charm.
Thank you!!
I always run early in the morning 30 minutes after I wake up and this routine really helps me to wake up and warm up before running. Thanks a lot
That's great! Keep at it, Jubin 👍🏻
lmg me too!!!
do you eat something before you go for a run? Like I want to go for early morning runs, but feel weak when I don't put anything into my stomach in the morning.
@@qwerty-or1yg get over it go run your body will adapt. If u really need something eat something high in carbs to burn. Maybe some rice cakes w a little peanut butter. But just a plain cup of black coffee will get you energy and keep u sated for a run on a fasted stomach
Wake up , Running 1 hour before eat eggs or banana and then after running
I’m relatively new to running. I jumped straight into it as a novice and couldn’t run 1 km without getting out of breath and stopping. I also didn’t have the proper knowledge of a warm up and kept getting the same injuries. Since I’ve implemented this warm up into my training the injuries are no longer present and I have got up to running 12 km with no rest breaks not even a sip of water! so thanks a lot for this I really appreciate it 🙌
Glad to hear this has helped you out! Stay strong and healthy! 🏃
How do ppl run without warming up. Makes no sense
nice capping
@@BenDover-tx4yf they are like me. We don't know basics so we just do the shit.When it bites us back, we see professionals and correct our mistakes.
The 12 km distance is tough. Please take some fluids at the halfway mark. Your kidney would surely thank you.
7 stretches if you include your smile. Staying positive is key!
Absolutely!!
Love this
That's clever lol
Hey sir!!
I m 16 years old from India...
Nd i have currently started running with ur exercises and i m getting positive results... Thanks sir..❤️
Keep up all your hard training and you'll be great... we appreciate your efforts! 💪
Did this before a fittness test and i knocked my 3 mile run time by a whole minute and 10 seconds
Good work bro, do circular movements at your joints for warm up, it'll help as well
Same but me with my 2 mile, it really does help!
Are you real? 1 minute 10 seconds for 3 mile? You will win if you tried to compete in 5k or 10k run.
ULike It .... they mean that for their 3 mile run time they made progress and knocked off a minute and 10 seconds
ULike It I think he means by his record not literal time
Did this warm up before my 5k and honestly it was the most comfortable and energetic I have felt doing a run. My legs felt great and there was barely any discomfort in them, even when running up hills!
That's great!
I did these stretches yesterday before a 10k run and I knocked 5 mins off my PB! Also managed to not stop the whole way. Thank you Brian!! ☺️
Wohoo! Glad to hear that. Keep at it 👊
Just want to say I have been using this exact video to warm up for years now and I am so grateful to have found it! So so good!
Glad we are able to help you! Keep it up!
I've been running for 45 years...i am 63 now...your video is excellent....
Wow. Keep up the good work, Michel!
@@Criticalbench at 25 y.o...14'48 5km...now 21'22.. 5km...(imagine!)
Have a great evening..
HEY RUNNERS!! Thanks for checking out this video. I hope you found it helpful. If you have a question or comment about running, POST it now and I'll answer it for you. And don't forget to SUBSCRIBE to our channel. Have an awesome day and TUNE in tomorrow for another awesome Critical Bench video. -Coach Brian
A very helpful tips thanks for posting your videos 😊
. Tu ye re hnnb nm nv bn nhhv
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You are welcome.
Criticalbench , you are video is very helpful to me, thank you sir
Criticalbench
Hey coach Brian you are really awesome. No crap, no fillers just point to point.
I have 2 questions
1. How can I avoid the pinching pain which happens on left/right side of stomach while running for long.
2. How to fix the pain above ankles and b/w the start of calf’s. Usually towards sides of leg.
1. Knee hug.
2. Quad Stretch.
3. Knee hug.
4. Leg pull.
5.Leg sweeps.
6. Hip stretch.
+ Upper body stretch
IM BOB
bitch ass
Thank you for posting this video as it has helped me improve my movement during running and recovery. I have always stretched before a run, but I now see how inadequate it was and I am surprised I hadn't injured myself up to this point. I do these move now before my run.
Love reading this
You literally just helped me discover the location of a pain that’s been bothering me for months now. I seriously can’t thank you enough, I know exactly what to focus on while stretching now that’s to this video
You are welcome! Glad to be of help!
My 4 mile run went from 33:33 to 32:24, also felt a lot easier, thanks
Awesome! Keep up the good work, Dylan 👍
Thank you! I am working on a morning mile all this year, daily.
Loved it man.
Simple.
Straight to the point.
Great information.
Will definitely do these before running.
Awesome! Thank you!
Highly recommend you warmup before any workouts and especially running. I thought I would never need to warmup until I ran and my knee swole up. Knee circles look silly but they prime your ankles for running.💯 As you age past 25 your body becomes less elastic and the need to take care of your body becomes more important. Your health is your wealth. 🙏🏾
Coming here again, best warm up thanks!
You're welcome!!
Just tried this before my run, and it was a game changer! I probably could have gone another mile. Thank you!
You're welcome! We're glad to hear that this has helped :-)
Dynamic stretching first. Static stretching afterwards. Some of these are useful but stretching on a cold muscle can cause issues which has been explained why several years ago college athletes were being injured more so for static stretching before a race. Keep up the good work but I advise everyone to check out the difference.
Thanks for watching
These are all dynamic stretches ..
@@PsyChoOliJonEs some are but some are not. When you stretch a cold muscle which is what's going on in this video you can injure it. You don't need me to tell you this. You can easily go and look it up. I do lots of leg swings and squats to activate the quads. Squats are different than stretching. These are all not dynamic stretches. When you stretch a cold muscle that is called static stretching. You do static stretching on a very warm muscle after a run. But whatever works for you do whatever you want. I'm a competitive runner and ran on a national level.. Good luck with your running stay strong and always push forward.
@@diccram +1 to my boy Oliver, these are all dynamic. You should look up the exact definition of a static stretch in all those studies you refer to talking about the dangers of static stretching before working out. Specifically, how long is the minimum you have to hold the position for for it to be considered static? Should be eye-opening. Maybe do your research next time before hating on quality content from a coach/expert aiming to help the masses with good information
@@BurlyBaboon It obviously a lot smarter and better than me. Stretch any way you like It doesn't matter to me. Good luck to you and keep training hard.
Great warm-up! Had one of my best runs in a while after this! Thanks.
Super!
Thanks Coach Brian i Have Been a Runner For Over 40 Years and Your Right About 5-7 Minutes and Really Helps....Plus As You Get Older You Really Need To Do A Proper Warm Up Like Yours.
chaltaloma thanks for sharing!!
Im 16 and play travel soccer, I just moved to a new state and had not worked out in a while and was sorta out shape. I did these stretches before running everyday in my neighborhood and they have worked wonders! Thank you so much!
That’s wonderful to hear. Thanks for sharing!!
Thank God that I saw this EXCELLENT 3 minutes warm up exercises before jogging / walking.
THE PERFECT COMBINATION THAT EVEN OLD PEOPLE CAN DO BEFORE WALKING. God bless you & the internet too.
You're most welcome, Mathew! Stay tuned for more videos like this 👍
Those stretches very helpful. I will not only be using them during my run but in the gym before a workout as well.
Thank you so much I just ran 18 miles per hour on a straight away and I’m 11 and I use a really high tech mph measuring clip, thank you and I’m sure I’ll be back for another race🦵🦵🦵
Awesome!
Thanks bro, this helped me a lot. Since long I am running but my feet are always sore, I did this routine and my legs don't feel sore anymore, Hope to increase my running endurance and improve my body.
You are truly a life savior bro... keep it up.
You're welcome! Glad it helped!
I am really happy I found this because I have been doing the run-walk progression and I have started having pain in my inner legs, such that it's painful when I frog Squat. I'm looking forward to improving my run to prevent injuries. Thank you. I'll trying this
We can't wait for you to try it, Percy. We hope this helps!
Been suffering with ocd and mental health really bad lately especially not helping being in lockdown all year... I use to box and run all the time but stopped few years ago... today I did my warm up and went for a run... thanks for the video hopefully stay motivated and keep doing !
So glad you're better and getting back on track... You got this! 💪
I just found this video today and did the exercises you show, and my running went way better!! Thank you very much 👍
You're so welcome!
been feeling alot of runners knee lately after running over 5k... took a little extra time this morning focusing on these stretch techniques and definitely felt the difference after my run . awesome video appreciate that its quick and to the point
Amazing! We really appreciate you watching
I do this every time before running and it helps a lot.
Thank you Coach Brian!
My pleasure!
Another great exercise for strength building. I’m thrilled to have opened up the YT app and this be your freshest video. Well done Ash
This is a SUPERB warm up, thank you so much for boosting my runnings
You're so welcome!
Video is really simple and straight forward really appreciate these kinds of videos
B
I'm running 2 KM EVERY day in the morning and this is the perfect warming up for me. Thank you very much!
Fantastic! Keep it up, Danny 💪
Your stretches are the best I've seen so far.
Aww, thank you!!
Thanks!
Thanks so much for these! I'll definitely be doing that tomorrow before a run. I must've injured my calf muscle due to not doing enough warm ups before my run.
Awesome!
I just came from running after watching this.MAJOR MAJOR improvement. Thanks a lot!
You're welcome!
Started running yesterday and my knee was hurting and I mentioned to her that I should probably warm up better next time. This morning this video was in my feed....
Glad you saw this : )
You are a man and call your knee "her"?
I appreciate these are dynamic and not static.
Thanks man! All stretched up! I’m gonna go get it now!
Have fun!
Just getting into running after years of cycling and the higher level of impact is a shock! Hoping these stretches will ease my body into it.
Best of luck to you
This works so well! Unbelievably effective, I can take an extended break from running and as long as I follow this routine prior to a run I feel no pain 👌🏼
Great job! Looks like it is working well for you! Keep at it 👍
Just done it before my 3rd run this week. Let's do this! Thank you dude. Just what I was looking for!
Right on time, Colin 👊
Thank you Coach Brian. I’ve watched your video over and over again to make sure I have every detail because it’s so valuable. As much as I dislike stretching, I do it before every run so I also appreciate that it’s not too long. Thanks so much.
You're so welcome!
@@Criticalbench What about stretching out the calves? I don't think you can stretch out the achilles (or so I've been told). Mine has been tight lately. Thanks again.
Short, simple and great. Thank you
Thank you I appreciate this!! I’m on the trail right now, I pulled something in my leg yesterday running and now I’m going to make sure to do this stretch before every run!! It feels better already 💞
Love hearing this!
wow this is just what i need, easy stretching routine that really works before i do my morning run.❤ stay fit everyone🧡💛
Perfect! Check out our channel for tons of great videos that can help you out and suggest techniques for you 👌
I do these every time now and my Achilles problem has nearly been forgotten. Thank you
Sounds like it's working really well for you. Thanks for sharing! 👍
Been using this warm up for a year. Works like a charm. No injuries
I have one issue of developing lump after running. Since I have started practicing your steps I confirm that the problem is no more seen. You are great and really thanks for your share video.
We're so glad it's working well for you! Keep at it!! :-)
Sensei Brian, you’ve assisted me once again
Glad to hear it!!! 😎
Excellent: short and to the point. Thank you!
Appreciate you’re sharing training techniques with us on YT. Thank you 😊
Super thankful for this video man. I’ve been a chronic no stretcher for years and I’m a big dude so running so much as caught up with me. Thanks a ton!
You're welcome. We're glad this helped!
Due to the lockdown situation I have taken up jogging again. These warm up tips will help. Suffered a painful calf strain a while back and I am a little worried this injury could return. So this video will be helpful. Thank you.
Glad it helped1
I just did this and went on a flawless run, huge game changer
Love it! Keep at it, Clara 👍
Good sort of Warm-up/stretching., Sure it will be very effective. I am Running around 2Km without any interval, it'll very useful. Thanks for Sharing.
Thanks for commenting! Have a great day.
Thank you so much sir🙏.
This will help me improve my running and get injury free😁.
You are just awesome 😎
You're most welcome sir! Glad to be of help 🙏
I had major leg tightness in my lower legs to the point where i had to walk more than run. Three weeks ago i started doing these moves plus one or two others before running and i haven't had any lower leg tightness since. My love of running has been renewed!! Thank you for the great info.
You're welcome, glad to be of help! :-)
EXCELLENT, THANK YOU. I have been running for 18 years and only now am needing a short warm-up like this - I used to just start slow. Or I would static stretch (BAD), and actually tore my achilles (full rupture) from overstretching. This is a perfect warm-up, brief and effective - I'm looping and memorizing!
Wonderful!
Thanks for advice!! Regards from Poland 🇵🇱
Thank you for watching
Hi 😍
Which shoes running comfortable pls mam
as a person who only does 3-4km each day those stretchings really helps. Thanks coach!
Happy to help!
thanks will try on my next run
Awesome!
I did this before my run (I’m starting out slow so 1 mile run) and it made a big difference! I’m a beginner so I ran my entire first half mile without stopping and my legs didn’t hurt as much as the first time I did it, I even brought my running time down by 2 minutes! Thank you for the video!
We're so glad it's working well for you! Keep at it!! :-)
coming here again, best Warm up thanks!
You're most welcome, John!
Thanks it really help, i was doing 5 to 6 stops, now i only did one during a 20km run.
Awesome! Keep it up!
I'm nortorious for running without stretching and getting hurt like a dummy. Thanks for making an effective and simple, quick routine that even I can do. Been using this for three weeks now. No pulled hammys! Lol
Happy to help!
Perfect, ur guidance is helpful for me and my kid. Thanks.
Awesome, glad to hear it!!
Wow thank you, this was the best warm-up I've ever seen for running!! So accessible and actually helps!
You're so welcome!
Ok, it works, big time.
Since i starting doing this warm up the distance I’m able to run now is x 3 from what I could before, I’m not joking. I run 12 km and it feels so good.
This is probably because of the stretching. I used to ache a lot, my lower back, my shins, I don’t have that horrible feeling of my legs being super heavy.
Previous warm ups I used to do concentrated mainly on aerobic exercises, jumping jacks and the like.
The stretching makes the difference.
I’m very grateful. Brian would probably be an amazing personal trainer.
I always do this before a run
Doesn’t matter if it’s 5k, 10k or sprints
Brilliant!
AWESOME!
Dear critical bench. Thanks for your wonderful videos. I live in India and the temperature here nowadays is around 44-45degrees Celsius or 111-112 degrees Fahrenheit. Exercising is getting tougher. Please guide what exercise to do and what alterations to make
shipra08 walk instead of running early in the morning
Thomas George I walk Thomas. My patella is defective since birth so I can't run. I sometimes have problem squatting even but I exercise religiously
Dear Shipra...i love these xcuses
Vibs Lotliker no excuses. I find out ways to deal with it and do it. Take painkillers if hurts more. However I don't run.
These are good warm up excercise for sure.. maybe before walk,
So much helpful tips really appreciate...
From India 🇮🇳
You're welcome
I tried this today and felt so much at ease running my 5k. I even set a PR. I WILL BE DOING THIS BEFORE EVERY RUN!
Great job!
Thanks so much for this routine. It is so simple but effective. I t literally changed whole running game for me.
You're so welcome!
Thanks so much.I will always do this warm up before running
This is gonna help since I am gonna be in Cross Country this year
You got this, Kristy! 💪
lovely bro. I actually run 5km in 31minutes but yesterday watched your video. now I ran today 5km in 26 Minutes is just awesome... my legs are not paining.. it's just awesome..... thank you so much bro. love from India.🇮🇳
We love reading comments like this. Keep it up!
He killed it .. precise and concise .
Ty for this warmup coach
You're most welcome!!
Thank you for this video .all warm up are so helpful .
You're so welcome!
😇😇
This is awesome and I am doing it daily. Thanks from India (again) ;-)
Love hearing this!! :-)
I’ve given this video so many views over the past couple months😂
Thank you, Marco!
Hello coach Brian. This is really enlight me up iam 250 pounds now, i start to comit running since 1 week now. Can you maybe make a video or suggestion how people with obesity can train better? Thanks
Thanks for that feedback
Nice short warm up for running, exactly what I was looking for
Glad to hear!
I do this everytime before a walk and it helps me so much!
Awesome! Glad it helped 👍
Thanks, good for this beginner!
Hi
Leg swings are my favorite! If I could chose one stretch before a run it would be leg swings. ❤👟
Thanks for watching
Great tips! Thanks Coach.
Finally found a warm up routine that I am motivated to use. Thanks for a great routine!
You're so welcome!