5-Minute Pre-Run Warm-Up

I had a client dealing with some calf and Achilles issues while training for a marathon.

After looking at what he was doing, one thing we decided could improve was his pre-run preparation.

He was putting in a lot of miles. We wanted to make sure the calves, ankles and hips were actually ready for those miles before he started running.

So we came up with a simple 5-minute warm-up:

1. Walk → Easy Jog

1 minute

Start with a brisk walk and gradually build into an easy jog.

2. Ankle Rocks

10–15 reps per side

Get the ankle moving and prepare it for the repeated positions it will see while running.

3. Bent-Knee Calf Raises

10–15 reps per side

Keep the knee slightly bent and control both directions.

4. Walking Lunge + Rotation

5 reps per side

Open up the hips and add some rotation before you run.

5. Single-Leg Calf Isometric

20–30 seconds per side

Finish by putting some tension through the calf and foot before heading out.

Nothing complicated.

The goal isn’t to turn the warm-up into another workout.

Prepare what you’re about to use, then go run.

Train what carries over.

Bluegrass Barbell

Move Better. Lift Better.