Dynamic warm up for runners - My GO-TO Routine before a hard race or a workout to Reduce Injury

My most requested video - The warm up routine! This is my go-to warm up routine before a running session, workout or race. I'll chop and change this routine over time to add in new drills, my favourite exercises as they develop and to focus on specific muscle groups or ways to improve my running form. Use this warm up to prepare for a session or race, get ready to run fast whilst reducing your risk of injury! Let me know some of your favourite warm up exercises in the comments below!
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[@timverkoyen8742]

Ran my first sub 19 5k today (18:35). Thanks for all your amazing content, hints and tips. And not unimportant. The nice vibe and content in general. Truly LOVE your channel!!!!

[@thomasclaridge]

Please do a gym session walkthrough 🙏🙏

[@AienAristeuein]

I love all these drills, running form, warm up and cool down videos I keep watching. I love how I keep ignoring them all. Hate the pains I struggle with 😅

[@jolowry1047]

Thank you for going through these! I grew up not doing sports during school and I didn't really know where to start with my warmups!

[@runningcoach1989]

loved this warm up routine, excellent drills as well as keeping it real and honest, great to see support your offering runners thank you

[@cheeseysteve2658]

You make those drills look easy, will be adding a few of those into mine. Need to remember to do strides but I always struggle to feel strong enough to do them before a session and still have enough energy for the rest!

[@leehodgson1234]

perfect thank you, this is a great help

[@benitoramirez6523]

Very good exercises, good job bowden

[@clairhardywynn5620]

This Vlog is Sooo informative Philly thanku so so much 🙌🙌💕

[@leonardoa8686]

I'm lazy with the warming up, usually do a couple of easy kms at the beginning and that's all. Definitely gonna incorporate some of your drills!!

[@99cya]

tbh i think for everything that is not a race its quite ok. im doing the same. the more serious the run is going to be, the more i invest time in the warm up.

[@workouteveryday]

Very great video Phily. Thank you very much

[@Defasse]

Wow.. your drill form is amazing.

[@steadystudying]

I did cross country in high school and we never did the "at home warmup" so I'll definitely incorporate that. I often feel a little tightness during my warmup jog and that should do the trick. Awesome vid!

[@lynchs2441]

Thank you very much for video! I see your comment to somebody else which explains what you do before training run. Very useful .. thank you!

[@lindagrohmann3022]

Loving your channel, and this video is so helpful! I've only just started incorporating drills into my runnig a couple of weeks ago and wish my drills looked like yours, your form is amazing! Waking up my glutes before a run is currently the one thing that helps me the most, I've got a tight TFL on one side and find these glute exercises really helpful. I also do additional exercises for my TFL, like lying lateral leg raises with the toes pointed inwards, and I find that these really make a huge difference during my runs but also afterwards to help with the feeling of stiffness. I will try the back + glute stretch you showed, my lower back sometimes gets a bit sore after a long run or a hard session.

[@jaseinclee]

Great warm up

[@AveyaC2012]

Wonderful video, love it. Thank you for sharing.

[@-esox-3714]

Thanks for this, used parts of it for a 5k race today, it helped with my usually spiking heart rate when starting a run without any real warm up.

[@intron1]

I coach and am old enough that these are getting harder for me to properly demonstrate. This is so well done I will be showing it to my athletes. Thanks so much. You could monetize this type of stuff by adding an affordably priced set of videos demonstrating stretches, warm ups, strength training routines, etc. Just a thought. Thanks again and keep up the great content. Wishing you lots of success in your running endeavors!

[@snuffbox2006]

Another great how-to video from Phily. First, Phily is positive, upbeat, and has a good sense of humor. The explanations are excellent esp. if we just write down the name of the drill then we cannot remember. The demonstrations are great and the camera shows all the important aspects of the exercise. Finally the production of the video is top notch - all the empty space is cut out and every second of the video is worth your attention. A masterclass in making videos. The strength exercise video is also excellent.

[@AstroLaVista]

Hi Phily, I've watched a load of your videos lately and enjoy the motivational vibe, dedication and of course your personality. I've not commented before however I'm just trying to wrap my head around something so I will post this here for peoples thoughts? - For years I started with static stretches however when I re-joined a running club about 6 years back I was told static stretches were bad to start with because holding a static stretch can a) increase the chance of injury when your muscles are 'cold' and b) holding static stretches has been shown in studies to switch your muscles off reducing performance. The coaches at the two clubs I've ran with in recent years get us to jog warm up, followed by dynamic drills then strides. We do the static stretches at the end however.......on the flip side you're clearly a great runner so static stretches to start with obviously haven't hindered your performance...basically I'm wondering what the consensus is regarding static stretches at the beginning verses the end of a run.

[@Tendonology]

Evidence clearly demonstrates the disadvantages of static stretching, particularly pre-run. Incremental, stepwise is the key to a productive warm up. Walking drills, not extending to full RoM is a good place to start progressing to full range as Philly so well demonstrated ! Drills are a much neglected part of training- in my view 😂

[@aamert]

Thank you!!

[@jamesmoss5404]

Hi Philly been watching for a while and love the videos. These are the best and you do them so enthusiastically thanks for the guidance. Been running for a few years now, anything to help with speed running is great 👍 Looking forward to next video

[@PhilyBowden]

Thanks so much James that's great to hear!

[@ReyCaballes-nj7dp]

Thank you

[@melissaberry1338]

Phily you’re so good at explaining why these drills are beneficial. It helps me to remember why I do them, and not just do them to do them

[@PhilyBowden]

Aww thank you Melissa!

[@beverlycole4836]

Luv it❣

[@sarahwoods3]

Thanks Phily. I have been having a lot of problems with tight hip flexors and glutes as I've been increasing my mileage so this is really useful!!

[@PhilyBowden]

Thanks Sarah, glad it's helpful!

[@henrybarry4022]

You could add in c skips for hip mobility

[@ian757]

Super useful video Philly. Thanks. Do you like to colour match your watch band? It looks cool. What watch do you use at the moment?

[@etapepartners]

nice. I like the Kenyan-style loosening up exercises. I ran a 6 mile trail race this morning. I never run races this short so I promised myself I would do a 30 min warmup that included a 15 min jog and then 2-3 reps of 3-4 mins of tempo pace with breaks in between. what I actually did was a 5 min jog, and few 20 sec hill repeats, then chatted with other racers for 20 mins before the start. so as expected, race starts at 6:30min/mile roughly, I hang for 1/2 mile then begin to struggle. then like clock work at mile 4 I'm running 6:30 pace on cruise control. I had a warmup plan, failed to execute, got dropped and ran out of race before I could find the front group again. some day I will learn my lesson...

[@PhilyBowden]

Trial and error is as much important as following through with those plans, I'm sure you'll nail it soon.. and don't worry.. I've regularly been distracted chatting before a race!!

[@aazesky135]

Phily straight up doing PT before every run.

[@jbosseur]

Very nice as usual, and video came sooner than expected!, Do you do any warmup before an easy / long run?

[@PhilyBowden]

This one was a special bonus video, there will still be a video going live on Wednesday too 😄 For easy runs or my long run I’ll do a little bit of light rolling and sometimes some activation exercises at home, but mostly I’ll just start slow and warm up into the run

[@benwharton4181]

Hi Phily. Do you go through this full routine before each and every run, or just sessions and races?

[@99cya]

for recreational runners this is practically the whole workout. no running afterwards needed :-)

[@lynchs2441]

Agree, not to mention that it will take all my time I have for running .. haha

[@PhilyBowden]

Haha always the option to cut the whole thing in half!

[@99cya]

@@PhilyBowden math is great. You can cut in half infinitely often and still end up with „some“ workout :-D

[@davids8766]

Really useful, thank you. I do however think I'm going to go around in circles briefly before falling over with some of the dynamic drills.

[@PhilyBowden]

Haha that's all part of the fun David!

[@vincewarne228]

Really good stuff here, I’ll definitely incorporate some bits. Do you do all of this all of the time?

[@PhilyBowden]

I follow this format of warm up for sessions and races, like I said I’ll add and remove drills as I fancy, but for runs I’ll just do some light activation drills at home and then ease into my runs 😁

[@annaselander2363]

Think I watched this video.......4 times now!! xD apparently I need to get refreshed up like twice a year! :P

[@pianosign]

hi phily! love this. how would you adapt this, if at all, before a longer race? like 2-3 miles before a half marathon seems like a lot

[@PhilyBowden]

Yeah I'd say you can reduce it, 10 mins light jogging would be fine and you can always ease into the race! If its warmer you can get away with running less vs if its cold as well - cold muscles need more warming up!

[@jochippyy]

I can't help thinking of monty python's ministry of silly walks when you do the dynamic drills philly

[@coco_bold]

where do you find all the time to do all those things, that's good for the week-end not for a regular day of the week if you work. I never do any stretches or anything, i just start slow for 3 km then go for my running training whatever was planned for the day. All those drills seem quite time consuming, like one hour before even start running. I will try some, but I'm really lazy on that kind of workouts, it would have to become like a routine.

[@simonsmith4307]

Any tips for stopping people laughing at me in the park while doing the drills? 😆

[@a.s.6616]

I do them at home because I feel silly in public🤙

[@karabomashiane8721]

Ask yourself if those people will be there for you should you get a cramp or tear a ligament because you didn't stretch properly 🤔. Hope that helps😅😜.

[@PhilyBowden]

Haha sorry Simon, no help there.. but I reckon if you do anything with enough confidence you can pull it off

[@bh4560]

Laugh at them for being strange non runners lol

[@miketomkins5171]

I never know the difference between A skips and alternating high knees. Great video though!

[@steventownley3342]

Great explanation of the routine.for a sec I thought you were hitting the pull up bars

[@PhilyBowden]

Haha maybe next time ;)

[@nekosim]

Did I miss your trek up Mount Olympus?!

[@PhilyBowden]

It’s coming on Wednesday!

[@christossakizlis]

I'm tired already with the warm up

[@waynemar11]

The voting has ended in NewNew?

[@PhilyBowden]

Yes for this one, there will be new polls up next week 😁

[@lauraj9592]

I always call those hamstring sweeps "feeding the chickens"

[@pankajrawat6410]

Normally I take 1 or 2min for warmup as I am preparing for Indian army and in recruitment they don't give time for warmup

[@leonstuij9540]

No running up the hill?

[@stuartjay8775]

Do you think warm ups is just for sessions and racing? Should I also do a full warm up before going for a non structured run?

[@Tendonology]

I appreciate this is your routine, but I would advise against stretching before doing anything else - this is quite ‘old school’. Particularly older runners are likely to get sore tendons and ligaments particularly with the hip flexor exercises. Personally I’d advise starting with light walking drills increasing the RoM as you warm into it. I enjoy your channel, thanks .

[@PhilyBowden]

Definitely not for everyone, which is why I tried to hammer home this isn’t what I “advise” it’s just what works for me.. for me it’s mainly loosening my back up as otherwise I feel quite stiff and it can impact my breathing 😮‍💨

[@kimspooner5420]

This begs for a warm-down follow-up!

[@PhilyBowden]

Ooooh I'll have a think about that, basically a cool down (or crawl down if its been a really hard session) is normally just a real slow 2-3 miles for me, and some stretching if I feel I need it afterwards.. before collapsing in a heap!

[@Naniso]

Why is it most accounts I subscribed to ‘unsubscribed’ ?? Including your channel😩

[@liamgale4561]

Phily kinda looks like Emma Watson

[@PhilyBowden]

Liam, you are now my favourite person, thank you

[@JStock1032]

Warmup??? What a nasty word 🤣

[@ivanjeremija9180]

Static stretching is questionable lately but it was sexy to hear you say "I prefer balls".😃