Whether you're training for your first 5K or chasing a new marathon personal best, what you do before your run matters.

One of the biggest mistakes we see runners make isn't their mileage, footwear, or training plan. It's skipping their warm-up.

At Myo, our clinicians work with runners of all levels, and one thing is consistent: preparing your body before you head out can make a meaningful difference in how you move, how you feel, and how well your body handles the miles ahead.

That's why we asked Celine, one of our Physical Therapists and running experts, to share the five-drill warm-up routine she uses with nearly every runner she works with.

Watch the full routine below, then follow along with the movement guide.

Why Warm Up Before Running?

A proper running warm-up isn't about getting tired before your workout. It's about preparing your body for what's ahead.

An effective warm-up can help:

• Increase blood flow to working muscles
• Improve ankle, hip, and thoracic mobility
• Activate key muscle groups like the calves and glutes
• Prepare your body for impact
• Improve movement quality before your first stride

The goal isn't to do more work. It's to help your body move better once the work begins.

The 5-Drill Running Warm-Up

1. Bent to Straight Knee Calf Raise

2 sets × 6 reps per side

Your calves absorb thousands of pounds of force during a run. This drill prepares both the soleus and gastrocnemius while improving ankle mobility and calf strength.

Tip: Find a wall or sturdy surface for balance. As you drive forward, lift your heel as high as possible.

2. Elevated Lunge with Pelvic Tuck

2 sets × 8 reps per side

Running demands both hip mobility and control. This movement opens the front of the hip while encouraging better pelvic positioning before you start running.

Tip: Use a curb or another elevated surface. Only move into a range that feels comfortable.

3. 3D Hip Flexor Stretch

2 sets × 10 reps per side

Your hips move in more than one direction when you run. This dynamic stretch helps prepare the hip flexors while improving movement through multiple planes.

Tip: Keep the front knee bent and the back leg straight throughout each repetition.

4. Deep Squat with Rotations

1 set × 8 reps

This drill combines ankle, hip, and thoracic mobility into one movement while helping prepare your body for efficient running mechanics.

Tip: Stand up tall between each repetition before resetting.

5. March Switches

2 sets × 16 steps

Running is essentially a series of single-leg balance moments. March switches challenge stability while reinforcing good posture and coordination before you begin your run.

Tip: Pause for one second on each switch before taking your next step.

Who Is This Warm-Up For?

This routine works whether you're:

• Training for your first 5K
• Preparing for a half marathon
• Running recreationally
• Returning from time off
• Looking to improve your running longevity

It takes less than 5 minutes and gives your body the opportunity to prepare before the first mile.

Looking for More Personalized Support?

Every runner moves differently.

If you're dealing with recurring aches, stiffness, or injuries, or you're simply looking to run more efficiently, a one-on-one session at Myo can help.

Our clinicians combine movement assessment, hands-on treatment, and individualized programming to help you better understand your body and create a plan that supports both performance and longevity.

Whether you're preparing for your next race or simply want to enjoy running for years to come, we're here to help.

Book a session today and futureproof your body.

‍