Runners Warm Up Routine - Quick and Easy - 4 minutes - Dynamic Stretches for Runners

To avoid injury it's so important to get in the habit of warming up properly. Here's my quick and easy routine to follow before your next run!
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[@joekelso7428]

1: Light jog: 1:05 2: Open and close gate: 1:35 3: Leg swings: 3:15 4: Walking lunges: 4:35 5: Butt kicks: 6:00 6: High knees: 7:10

[@chikemordi7549]

1. Light run or walk 2. Open and close gate hip stretch 3. Leg swings forward and sideways 4. Walking lunges 5. Butt kicks 6. High knees

[@TheAtl0001]

Or Pause at 08:19 😜

[@JayJasperLondon]

Thanks 😂👍🏻

[@funmiclassique6591]

thanks 👍

[@edwinkarani5593]

Thanks.

[@ronaldrohan1679]

Sorry to be so offtopic but does anybody know of a tool to get back into an instagram account? I stupidly lost the password. I would love any tips you can offer me

[@shanewilson199]

I started doing these warm up exercises about 3 weeks ago. Can’t believe the difference they make to my run.

[@shanewilson199]

Mate, these vids of yours have made a big difference to my running. Cheers

[@juanchijayden5717]

After trying out all the running warm ups on KZbin, I can say that this one has been by far the best

[@justalurkr]

"This is a little bit hard to do." Then effortlessly swings leg side to side without hanging on to anything AND explaining the movements. Aspirational! Excellent warm up, thanks for posting.

[@louismoses8670]

very very well explained! thank you for this

[@wendykane7348]

love the warm up! this has really helped, thank you Ben!

[@nataliapanting2355]

“A little 10k” 😅😅

[@bethegreatest4976]

30k

[@nikitaw1982]

That will be u saying that if stay consistent!! Good luck

[@niner102]

He's definitely saitama's diciple

[@nataliapanting2355]

Nikita Webber currently doing 10k every Saturday thanks!!

[@nataliapanting2355]

niner102 100 pushups squats and sit ups👊🏼

[@danpatt4727]

Getting back into it and this little video really has made a difference. Really like you le videos!

[@sarabird7922]

I think you do a good job of explaining the point of these stretches and what to aim for, which is really helpful to a new runner.

[@jenniferlawrence4300]

I’ve been off running for a week or so with a pinched nerve in my hip, I just did your gate opening / closing stretches and it’s finally starting to feel a bit better so thank you!

[@AndersonZhang]

Great video, will try this in next race...

[@LeeBottomley]

Great video. We’ll presented and easy to follow. Thank you 👌

[@mrCedrosboy]

Simple but effective...excellent.i have been following your page and so far its great

[@lockedfn-subpls]

Excellent video! I do the leg swings but didn't know the other 5x. I'll be adding these to my warm up routine. Thanks a million Ben. Update: todays run was so much better after your warm up, my legs lifted more naturally and everything felt more fluid and easy. Thank you, this is my new every run warm up.

[@stevensugden4866]

Great simple explanation and you are not trying to sell me anything other than parting with your superior knowledge!

[@adamkathy333]

Very well explained and demonstrated, Thank you!

[@bontlemnisi5001]

Thank you Ben this is helpful

[@sujudfitrialais.kom.3945]

Thank you Ben! Will try this warm up before my next run

[@remcoschellingerhout2869]

Nice beginning of the training...great video's you make 📹👍👍👍

[@trucyoung5664]

Thanks for the routine,made a difference before setting off👍

[@sahh7089]

Thank you

[@S62bhas]

i must see these again for my running form

[@catalindm]

Thanks for sharing! Keep up the good work :)

[@sterlingsilver5937]

Thanks!

[@balrajsingh776]

Cheers mate, that's very helpful!

[@amandawaldrom4660]

I'm a running coach. These are the same exercises I put my students through!

[@nukepower85]

Thank you Ben

[@lifenflightwrickray8966]

Great video, very informative. Will be definitely using these for Run The Year 2021😀💪🏾👍🏾💜

[@go_away_plz]

I did this for the first time today and it was good. Just the right amount to feel warmed up without wasting time. Long runs and cool downs take long enough as it is. I always give in to the temptation to just start running, and though I compromise by taking the first mile very slow and building into it, I usually feel pretty tight and out of my rhythm until I am three miles in. This time I was straight into a fluid rhythm which felt really comfortable and relaxed. It was a really nice sensation. Definitely worth five minutes.

[@gabrielbiscovan5994]

Nice warm up, working for me .

[@cryptochris8229]

A little 10 k in the park, I'm struggling to do 5 k without dying

[@cryptochris8229]

@Porsche Boxster Content well done

[@mjoogh11]

Thank you for your videos.. I just started running .. and following you strength videos.. I wanted to know that my quads get really tight post running though I do stretches every day and post run also.. plus my heart rate reaches 180 plus when I am consistently running more then 5 minutes.. any tips will be appreciated.. thank you again for your videos .. helping alot specially for beginners like me

[@sechabapoltagystvaal5420]

2:22 I died when the video sped up. Dig the routine!

[@chrisbeach44]

Thanks

[@GyulaJentetics]

Thanks for video useful for me I didn't do it long time ago 😉👍💪

[@xmrad9]

Great warm up before any run. Was doing a fartlek today and felt much looser and primed up after this

[@chandrashekarmanila]

Superb..👌👌👍👍

[@ranjitgopal5393]

Thanks a lot this video! One thing I realized after following your warmup routine is the importance of properly engaging glutes while running, these exercises helped me discover that. I realized that engaging glues while running is so important and it makes the whole run experience different.

[@medwsc123]

great videos and thank you for sharing your skills and experience, really good to see someone your level (and British!) helping us mortals - do you think upper/core warm up should be included? if so, any chance of a video on that, similar to this one please?

[@nikitaw1982]

Love how he keeps it simple.

[@mohmmadmanzoorali1868]

Nice

[@jayantnagarkar1018]

Lovely

[@CarlosChavez-cd8oq]

esselente vídeo espero más vídeos hacer si lo pueden hablar en español gracias

[@fitfamilyhabit2769]

Great info. Thanks for sharing!

[@osasumweneweka2183]

Beastie stretches before run looks good Ben high fives Sasu awesomeness

[@GyulaJentetics]

Good 👍

[@andrewroberts8139]

Exemplary piece of instruction

[@lorrainecowan7288]

Hi ben parks i like y warm ups i be doing every time i be for my run theny help me

[@Jason-md5pz]

Do you recommend switching up the order of the exercises? Minus the warmup jog of course.

[@varietylife6847]

Very clear explanation along with showing how to do it. Thank you for sharing!

[@chandrashekarmanila]

👌🙏🏾nice..

[@nikitaw1982]

Thank u for this. Ps I'm looking for a plan to do a fast 5k. I'm doing it in 32 minutes atm, I sort of set my heart on doing closer to 20 minutes:( I know it's a big jump but I'm sort of obsessive and willing to do a lot of work as got to train any way. I'm interested in doing the strength work, lots of intervals, hills, plyometrics, and long runs plus xtraining. Just not sure how to peice it together. Pps I pick boxes for the super market so my job gives me great xtraining so all day I, drive a cart-step off cart, walk a few meters, grab an item, walk a few meters then put item on the cart to make a pallet, 200 or so times an hour for 8 hours 30 plus hours a week. Being able to do the job is the priority but I hope this ties in with my running goal. Any good plans would be helpful. At September 2019 I've done 2 Park runs and ran 4k around a local lake, I've had super tight calves but other than that I'm OK, last time a year ago I upped milage too quick and got a hamstring adductor type injury so stopped and didn't get back into it but now I have this job and I'm now living near a 3k around lake, a gym, a supermarket, and a mountain with lots of running trails a 10 minute drive away so I really don't have an excuse!! Just need to make a plan get off my butt!!!

[@UltraSrbina]

1.Reduce weight if you're overweight. 2.Increase mileage per week. 3.Add long runs(5+miles), one per week. 4.When you increase mileage, more than 15-20miles, than add some intervals, for example start with 5x200m, than 5x400m, than 5x800m.Increase number of reps and distance gradually, listen to your body. 5.Add running on hills. 6.Add some recovery cardio session, cycling or swimming. 7.Add 1-2strength sessions to improve fitness and prevent injuries. This is typical week-monday 5k easy pace with strength session, Tue intervals 2k easy+ 5x200m+ 2k easy, Wed rest, Thu 7k fartlek session+ strength, Fri rest or easy 5k, Sat 10k long run, slow pace, Sun cycling/swimming 30-60minutes.

[@TheLazyGarden3r]

Will keep the core/back straighter on those walking lunges if you look straight forward vs looking down. Body has a tendency to lean forward if you look down.

[@nikitaw1982]

Don't know how the technoque changes but if do them walking backwards or on the spot with foot going back it's harder to have front knee going too far over the front foot. I think he said look down to check knee not going too far over front of foot.

[@chandrakantasethi2089]

Niice

[@satyampandita6286]

I have same shoe as yours just different colour :)(Solar Boost) Alpha Bounce were better for me than this ... My right leg keeps pushing my left leg towards left as I guess my right leg is landing on the ground not straight but little pointing towards left...due to which i keep going left of the track and then i have to push back my self towards right. Also creating pain in right side of belly...its not a side stitch but the pain is almost 40% as happens in side stitch. Any help

[@gregwelsh8527]

My team does this before the runs 1.high knees 2.butt kicks. 3.a skip and b skip. 4.lunges.

[@andydavie506]

Hi Ben I’m 65 and play walking football and keep picking up thigh and calf muscle injuries. Will this warm up work to help with this ? Thanks Andy

[@ZahoorAliMehdi]

Please make a video on track and field events and its rules

[@amjid300]

Great video Ben. Definitely need to warm up properly instead of running gently for the first few hundred yards 🙈😂

[@BenParkes]

Amjid Khan no excuses now! 😀

[@lou9219]

After my 2 time running 1.5 miles yesterday got a sore knee. Hopefully your vid will prevent me being a cripple tomorrow. Thanks for the help

[@nikitaw1982]

Lat glute strength prevents hip drop! Hip drop means weird forces go through knee when u r running. Ps I want to get a garmin pod u put on ur shorts at ur tail bone and it syncs to ur smart watch or phone to give feed back on ur running technique. It's only $62 which is less than a trip to the physio or a new pair of runners. I guess u review the output after each running session or during to see how u could improve.

[@ThePlaton20]

Do any of these warm ups stretch the calf muscles at all? It seems mostly geared for quads/hamstrings

[@RoaringPhilosopher]

For how long should one do the butt kicks? Twenty sec two times?

[@naroao6820]

So cute sir ❤️❤️

[@soccergalsara]

Is tje high knees here the same as you do it as a running drill?

[@sunderram1177]

hello ben, like ur service and thanks for all. i have a doubt.pls clarify. i workout for an hour daily and a day off every 10 days. before i warmup ie jogging, i will stretch a bit at home soon after i tighten my shoes. i give some movements like head rotation,shoulder stretch,side stretches,hip rotations ,forward bending,static lunges,leg swings,opening of gates,knee and ankle rotation so on for a while.then go for jogging for 10 mins ,some 5 striders and later head to toe excercises.and follow various other schedule like some athletic drills or plymetrics,sprints and many so on ,on day to day basis and stretch for cooling. and iam teaching this to my 10 yr old daughter. my question is can i stetch before warmup.(as in the video u stated to jog and stetch and open,but i am following stretch ,warm up jog and excercise and workout session) am i following the right procedure? support me.

[@nikitaw1982]

I've heard from a few different trainers static stretching before the work out isn't the best time. Best to do it after, and do the mobility type warm ups before with any tretcjes in the movements being held no more than a second or 2.good luck

[@randystebbins5733]

Sunder Ram As Nikita Webber said, it is better to do some light jogging first, then some dynamic drills stretching. Save the static stretching stuff for after the run.

[@davesimona]

Great Video 😊👍🏼 what kind of music do I hear in this video?

[@savannahanderson1136]

Your warm up is my pace lol 😂

[@Sprongles95]

Ben, do you *only* do dynamic stretching before a run (of any length), or is there any kind of static stretching at all? I've always done static pre and post run, but am moving toward incorporating dynamic stretches/warm ups as well, with the thought that dynamic stretching will replace static stretching pre run. Also, do you reserve static stretching for post run, once the muscles are more than warmed up?

[@xtacos4dinnerx673]

From what I have read, static muscles are best for post. Static stretching serves the purpose of relaxing the area and increasing blood flow. Dynamic stretching serves the purpose of preparing the muscles that will be used.

[@chrisellison8074]

👍

[@runcoach1000]

This video shows some risks to dynamic stretches. What are your thoughts? kzbin.info/www/bejne/hXKrgnSha9ClnZY

[@Paseosinperro]

Is that WestHam park?

[@simonsingh9798]

Before or after a run?

[@_DinoHat_]

love how you say little 10k lol

[@OlderG0ds]

Is that all that’s needed for a run? I’m all putting my leg up on something and stretching over it, bending down between legs. That stuff not necessary?

[@Ste23Doyle]

I'd do that too and they were stretches I was taught from football coach for football training when I was younger so I'm sure they will help

[@randystebbins5733]

OlderG0ds The warmup should be some light jogging and then dynamic drills. Do the static stretching after the run.

[@RapingRapier]

static stretches were all the hype years ago before studies show they do nothing before a run so people learned to do them while they are now outdated

[@imagzz4942]

Actually by doing static stretches you increase the chance of injury. Do dynamic stretches and movements (like in the video) and then do the static stretches after a run :-)

[@Wraptious]

Hi Ben, how long to do the but kicks and high knees for? No mention of time on those. 30 seconds each?

[@BenParkes]

About 30 seconds will be about right!

[@Wraptious]

@@BenParkes Cheers!

[@hanzohcafe]

Are those the solar boost?

[@BenParkes]

They are.. can’t say I did much running in them.. weren’t a great shoe for me!

[@ann7587]

Before running

[@drparikshitmahimkar5607]

Hi there. Some guidance for 10 km run in India 🇮🇳 for the Summer for 35 degrees humid weather!!

[@nikitaw1982]

Pick a route that goes past a water tap or some shops u could stop buy a drink if that not possible hide a water bottle at different spots, maybe up a tree or in a Bush in a spot that stands out, so when u r tired from running u don't run straight past it!! Plus have some electrolyte type fruit before u go maybe and straight after so don't cramp up during the run or post run. Reminds me to get a fruit salad after next run!!

[@Lc-vv8dw]

Now that you've got a better audio and editing setup, have you considered re-recording this video? Would really appreciate it!

[@simonsingh9798]

Does this count As a stretch?

[@lynnili6815]

I have to do my school cross country on the 10th of June and i will be so puffed out and sad :C

[@lynnili6815]

waaa

[@thatocyberspace]

We have retired footballer in SA and his name is Banet Parker

[@McCoy5K]

Do you do any static stretches before running or is this it?

[@Itsmekvn]

Static doesnt help with injury

[@stephenmyers7298]

I warm up following John Cleese's silly walk technique..

[@2spoons]

Totally agree >> from the Ministry of Silly Walks - kzbin.info/www/bejne/fnmppoemi9uFeas

[@shajiraymond3610]

Good iam india

[@keerthivelm7530]

wow! is this pewdiepie's secret brother? anyways nice warm up routine thanksss

[@jeremytan7795]

Why some runner used recovery sandals for running?

[@colinp5248]

I look like I'm closing the gate everytime I leave the bar on my way to kebab shop on a Friday night🙄🙄😂

[@chrisnortcliffe3663]

Hi can you help me please

[@bravepart]

He just did

[@kenzieasmr6831]

Are you really talking in between each stretch?

[@jamespassingham3466]

Another good video Ben! Not sure if it’s just me but the lip sync looks out?

[@BenParkes]

I think it takes youtube about 10-15 minutes to process the video properly. Hopefully it will sort it out soon, as the original file is fine! Will keep an eye on it. Thanks for the support!

[@jamespassingham3466]

Ben Parkes looks like it has sorted! Keep up the good work 👊🏽

[@thangarajmj5814]

4 minute warm-up routine, but the Video is 9+ minutes :P

[@Coldamoney]

Title: says 4 minutes Video: *Is 9 minutes*

[@BenParkes]

It takes 4 minutes to do everything, but I want to show everyone is good detail how it's done, so that takes a little longer.

[@JungleSoundzperc]

Chaka 🤙🏽🤙🏽🤙🏽🤙🏽🤙🏽🤙🏽🤙🏽

[@SPOGGETT]

do British ppl call the ground "the floor??"

[@Laurap01]

SPOGGETT Only when inside?

[@sweetcoffeeqween]

I'm no expert by any stretch, but "static stretches" being bad for you compared to this was terrible advice for me. I followed this routine and immediately pulled a muscle. I'll stick to static thanks.

[@hannahcoshenet5612]

How can you close the gate before you open the gate? Lol jk

[@BenParkes]

Hannah Coshenet 🤣

[@andrewparker5800]

2:36 Marathoner? I enjoy the videos, but talk about blowing your own trumpet...

[@BenParkes]

Andrew Parker I’m a 2:25 marathoner now!! 😃

[@andrewparker5800]

Ben Parkes Therein lies the problem with your catchphrase, it’s both meaningless and unnecessarily egotistical.

[@jordanmorrison8880]

@@andrewparker5800 your comment was both pointless and unnecessary keep negativity to yourself

[@jhewitt569]

@@andrewparker5800 if anything it kind of reinforces that he knows what he's talking about

[@lockedfn-subpls]

Very rude, if you cant say something nice....

[@akashchhachhiya7138]

Why you are wearing ladies shorts ??

[@OlderG0ds]

I don’t wear those but I believe all serious runners have short ones as not to rub on your thighs or encumber you

[@nikitaw1982]

Minimize chaffing and maximise air flow. I want a pair!! I'd be worried stretching post run and my meat and tackle being exposed though.

[@OlderG0ds]

@@nikitaw1982 He's probably also wearing compression type undies which would eliminate that threat. Those I do wear when running but they do come with issues.

[@jesmondltd]

Thanks for the worst explanation. I'll check someone else out.

[@BenParkes]

pizzlepot this is the best explanation! 😀

[@lockedfn-subpls]

@@BenParkes You can't save them all :-)