5 Minute Warm Up You NEED before EVERY RUN (to Prevent Running Injuries)

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  • Опубликовано: 18 дек 2024

Комментарии • 476

  • @JamesDunne
    @JamesDunne  Год назад +6

    🔥 Want to break the cycle of running injuries? This is for you:
    bulletproofrunners.com/?src=ytpin

  • @lowkeytip
    @lowkeytip 4 года назад +2104

    0:00 Intro
    0:09 Ankle Rocks × 10
    0:58 Hip Mobility × 10
    2:15 Ankle Pumps × 30s
    3:07 Trunk Rotation Knee Drives × 20
    3:56 Leg Swings (front to back) × 10
    4:42 Leg Swings (side to side) × 10
    5:12 Air Squats × 10

    • @buyvibe
      @buyvibe 4 года назад +38

      Naw, u da man! Tks

    • @bullsharkTM
      @bullsharkTM 3 года назад +24

      thanks i immediately searched in the comments cos ill be running for the first time tomorrow and I'm bad at memorizing.

    • @ciercx9850
      @ciercx9850 3 года назад +5

      Tysm! Life saver😇

    • @vids5384
      @vids5384 3 года назад +3

      Six minute video for a 5 minute routine

    • @yolandarodriguez7210
      @yolandarodriguez7210 3 года назад +1

      Thanks! There was some audio in the background that made this impossible for me to tolerate beyond 5 seconds. Helpful!

  • @norbertboratynpiano
    @norbertboratynpiano 3 года назад +481

    Just did this before a half - marathon today. Best run ever. Never felt such great posture and form, and never had so much mobility in my legs. Keep it up 🙏

    • @RessOss
      @RessOss 3 года назад +3

      Did you just do this, or other warm ups as well?

    • @norbertboratynpiano
      @norbertboratynpiano 3 года назад +18

      @@RessOss I did the ones in the video, but mixed it up and changed it a little so it was suitable for me. Didn't want to overstretch too

    • @08ranaiu
      @08ranaiu 3 года назад +4

      Just started training for a half! Congrats on yours and thanks for the inspiration !

    • @norbertboratynpiano
      @norbertboratynpiano 3 года назад +1

      @@08ranaiu Oh thank you and you're welcome! Wish you luck on the training, hopefully it all goes well :)

    • @iamlukeanning
      @iamlukeanning 2 года назад

      I didn’t run for like 6 months and went on a long beach uphill and downhill terrain. Never run so far and so well apprecaite this because usually my body hurts

  • @matzhouse
    @matzhouse 3 года назад +249

    love this - started doing it before each run and definitely feeling looser and getting in the flow of things quicker!

  • @swashbuckler1975
    @swashbuckler1975 3 года назад +57

    Massive improvement on my workouts following this routine. Definitely will repeat

  • @davidwolf6927
    @davidwolf6927 3 месяца назад +3

    you are a genius, this brings memories back, when I trained as a sprinter, when I was a kid (35 years ago). we had to do exactly these excercises ;-))

  • @Uuyrijies1123
    @Uuyrijies1123 Год назад +4

    You might never see this. But you’ve changed how I approach my workouts in general. I always do your warmups even when I’m not planning on jogging, because it’s just so damn effective on raising my heart-rate. I added in more tools to my warmups but I think that this video jumpstarted my overall warmup base. If I compared my current self to when I was just jogging 3 laps around the block. Then I think there’d be a mile difference. And the one of the people who have helped me is you. Sir, thank you for teaching a simple warmup routine that I STILL continue to use to this day. Truly, just thank you.

  • @moleracing
    @moleracing 3 года назад +110

    This warm up has transformed our jogging. Thanks James

    • @anthonydavidson48
      @anthonydavidson48 3 года назад +1

      H de

    • @Zack-nw4cu
      @Zack-nw4cu 3 года назад +4

      I got shin splints and calf sore pain on both legs 🤦‍♂️ and now I learned my lesson, I won't be able to run/jog for about maybe 2 days to 1 week.

  • @devohnmitchell
    @devohnmitchell Год назад +1

    Jump rope helps a lot with my running. It's helps with breathing, posture, foot strike, coordination,. It's better than any running drill I've ever done.

  • @jazelda89
    @jazelda89 Год назад +2

    Did this warm up for the first time today and had a great 1st run after about a month off. No stiffness on a morning run is always a win.

  • @tauseefhussain512
    @tauseefhussain512 3 года назад +9

    Always injured after a run until I done this! Thank you great content

  • @karinakarapetyan923
    @karinakarapetyan923 2 года назад +31

    This warm up is literally what got me over my hurdle with running. I was totally able to walk for a long time and knew I had no stamina issues because I did other cardio but whenever I ran, I couldn't go past 10 minutes and was in pain during and after. Now I can run half an hour at a much higher pace without an issue, one hour if I really needed more cardio that day. Thanks a lot!!

  • @bev9708
    @bev9708 4 года назад +82

    Perfect !! Just as with your after-run stretches, this one is short and sweet too so we really have no excuse now to skip it!!! Your channel is my absolute best find since I took up running and I send links to all my runner friends!! Even those who’ve been running all their lives appreciate it!!

    • @TheHumanBodyTalk
      @TheHumanBodyTalk 2 года назад +1

      What a great video. I gonna break this down in a video! 🏃‍♀️🏃‍♀️🏃‍♀️

    • @TrenbolognaSARMich
      @TrenbolognaSARMich Год назад

      It is? Seems like it will take longer than my run. Lol

  • @NUNGUBADIA
    @NUNGUBADIA 4 года назад +80

    Whenever James releases a video you know you art going to improve

  • @Maxyshadow
    @Maxyshadow 3 года назад +8

    Thank you! Thank you! This is now my goto warm up routine!

  • @rangithr6368
    @rangithr6368 3 года назад +6

    Damn man,,,it's really great warm up before jogging,,,,Am doing my jogging 2.5K ,,This is my fourth day,,,really awesome ,,,,,thanks a lot,,,

  • @joz6683
    @joz6683 3 года назад +4

    I decided to run after using a exercise bike did not warm up went for run and did I suffer. Now I warm up and haven't had any further problems. Thanks for the advice.

  • @lewiscoates1691
    @lewiscoates1691 3 года назад +2615

    You’d never beat this guy in a staring contest

  • @tangchangrvhs
    @tangchangrvhs 4 года назад +2

    Ngl he looks like Marshal from How I Met Your Mother
    Jokes aside these are the exact drills my coach used to give me before a long run, typically 10-13 km. Content wise this is the best pre-run warmup video I've seen on RUclips so far, far better than some self-proclaimed fitness/lifestyle influencers out there. You earned a sub.

  • @crack24able
    @crack24able 3 года назад +7

    crazy! did this and fixed my form and had possibly the best running session yet!

  • @drewrodrigues
    @drewrodrigues 3 года назад +7

    Thanks so much for these! My ankles were very tight before doing this and now they are nice and loose.

  • @cynthiarosehall
    @cynthiarosehall 3 года назад +31

    Thank you so much for this! I've developed a slight case of "runner's knee" and these warmups are exactly what I was looking for. :)

    • @praneethkaturi9321
      @praneethkaturi9321 3 года назад +2

      Hey, how long did it take for you to start running without your knee hurting? I think I've developed a minor case of Runner's knee myself

    • @cynthiarosehall
      @cynthiarosehall 3 года назад +1

      @@praneethkaturi9321 It took me about two months. I powerwalked in the meantime and worked on my form so I wouldn't re-injure my knee. I'm now back up to my 6.3 miles again. :)

    • @danielbowman5102
      @danielbowman5102 2 года назад +1

      Been four years for me but I’m hoping this warmup will get me running again!

    • @Fuetre
      @Fuetre 2 года назад

      @@danielbowman5102 look up kneesovertoesguy. I messed me my knees up bad from baseball and his training changed not only my knees, but my back and ankles as well. Overall mobility is 10x better

  • @debbie_026
    @debbie_026 2 года назад +2

    Thanks you, this is the best warm up video I have found. I am actually getting a stretch, some of those other videos I found out there went to fast and 1 tweaked my knee so thanks 🙏

  • @jk3266
    @jk3266 2 года назад

    James is not only a great athlete but a great Teacher too !!!

  • @msSnilloc
    @msSnilloc 3 года назад +8

    looks great - def gonna do these. I find a lot of warm ups don't have the hip stuff that I definitely require

  • @mavisthomson6392
    @mavisthomson6392 3 года назад +8

    Tried the post run exercises today - really good especially the hamstring stretch - so thought I’d just check the pre run ones out so will do these next time. Thanks for all the no nonsense videos, James - much appreciated.

  • @undrentide1972
    @undrentide1972 2 года назад +2

    Thank you I started couch to 5k and three weeks in hurt my calf, as I was under the impression that the brisk walk at the beginning was the warm up! Following this now before every run..

  • @All_Things_Life_Sciences
    @All_Things_Life_Sciences 3 года назад +13

    Today I stretched before jogging and it was amazing and easy. Thank you

  • @notapro968
    @notapro968 3 года назад +5

    This is my go to warm up routine - thanks so much

  • @_sonicfive
    @_sonicfive 3 года назад +38

    I did all the exercise I needed just from the warmup

  • @paulrodriguezrevilla329
    @paulrodriguezrevilla329 2 года назад

    Thank you very much for this video, I will do it before running, I come from a potential calf injury, did not run in the last 13 days, I hope today I do not feel the pain, Greetings from a Peruvian in Colombia

  • @randye3264
    @randye3264 2 года назад +23

    I came here to get some tips on warming up, did these exercises and decided I had burned the calories I needed already. 🙂

    • @iTz720
      @iTz720 Год назад

      Lol 😆

    • @luk4s56
      @luk4s56 Год назад +2

      for short burns on my rest days i do 3 reps of
      20 sec situps
      20 sec mountain climb
      20 sec russian twist
      20 sec burpies
      with 10 secs of rest between em
      after set 1 i already feel like dying

  • @adrielmolk
    @adrielmolk 2 года назад

    Vibrantly good spring health and delightful adventures to you!

  • @mrsr3950
    @mrsr3950 6 месяцев назад

    I’ve used this warm up for a few months now. It’s fab, thanks so much ❤

  • @jessicashih6235
    @jessicashih6235 3 года назад +1

    Fantastic video clips. Useful and practical Many thanx.

  • @shalininemo6869
    @shalininemo6869 2 года назад +1

    I know this video is old but bless you for this. I really did so much better on the treadmill (I know it's not comparable but that's what I have to work with). Couldn't believe how much faster i ran and feeling a lot less tight!

  • @dannyspitzer1267
    @dannyspitzer1267 4 года назад +5

    I luv that first one. That's a newbie for me, I'll add it to the list. Thanks James!

  • @GregStew
    @GregStew 4 года назад +5

    Great thanks. I’ve started running so this is VERY helpful. 👍🏾😊

  • @tedland3016
    @tedland3016 2 года назад

    use this warm up for every run and have been for a few months now. touch wood no injurers. thanks James

  • @thenicspro9182
    @thenicspro9182 4 года назад +4

    Was looking forward to get like this video... Good warm up....tommorow I will be going for a long run and warm up the same way....thanks alot
    James sir.✌️✌️✌️✌️

  • @dannyhicking
    @dannyhicking 4 года назад +8

    Good stuff. I have been looking to change up my warm up routine and that one for the lower back in particular look like something I need

  • @ashishmalhotra9200
    @ashishmalhotra9200 4 года назад +2

    Cheers @James , Now I know main warm up exercises and surely this will help my ankle pain.

  • @KeepSmiling181
    @KeepSmiling181 4 месяца назад

    Congrats on your great video. I just saw someone do a video of your same warm-up stretches and take credit as they were his. Keep up the great work and success!

  • @ranjan_v
    @ranjan_v 2 года назад

    Thank you

  • @maykee44
    @maykee44 2 года назад +2

    Love the warm up, managed to keep running longer than usual and also sprint at the end. I will definitely use it everytime I run.

  • @Otto910
    @Otto910 Год назад +3

    Nice warmup. I just ran a personal best over 5K after warming up with this video

  • @AlvesDarlann
    @AlvesDarlann 2 года назад +3

    Did my 5k PR today with 22:41, thanks for the warm up!!

  • @paeden5431
    @paeden5431 4 года назад +62

    You're a content machine!

    • @JamesDunne
      @JamesDunne  4 года назад +11

      😂 Thanks, Jordan! I'm trying!

  • @conlew4975
    @conlew4975 3 года назад +2

    Worked a treat! Thank you.

  • @pragatitipnis
    @pragatitipnis 3 года назад +1

    Thank you for such a wonderful warm up plan, James.

  • @mekailazh
    @mekailazh 3 года назад +1

    Thank you James!

  • @patriziodamiano4310
    @patriziodamiano4310 2 года назад

    Esercizi semplici ma importantissimi! Bravo 👍👍👍

  • @mocuishle1028
    @mocuishle1028 2 года назад

    I love that you get straight to the exercises!

  • @ClaudiuB
    @ClaudiuB 3 года назад

    Thanks! After 6 weeks on my knee injury I resumed running and I choose your video because was short and concise and I was on my way to the stadium😄

  • @TheMariadelpilartorr
    @TheMariadelpilartorr 3 года назад +1

    Excelente video para calentar antes de correr! Gracias

  • @emmaroselle8623
    @emmaroselle8623 3 года назад

    Hi. From Florida.... I will do it .. thanks

  • @davidrogers5443
    @davidrogers5443 4 года назад +5

    Fantastic James thank you! Will be using this tomorrow before my run. Really well explained and not rushed...happy new year to you!

  • @jackcarpenters3759
    @jackcarpenters3759 4 года назад +230

    5 minute stretch, 10 minute warm up, some drills for 5 minutes, then RUN 1 minute, and start your cooldown of 10 minutes, some stretching for 5 minutes, use a foam roller for 10 minutes, and get a bath for 30 minutes.

    • @jackcarpenters3759
      @jackcarpenters3759 3 года назад +11

      @Bran Bran i was being ironic :-) I never warm up, when i run i get warm :-)

    • @jackcarpenters3759
      @jackcarpenters3759 3 года назад +6

      @Sean Lennon it was sarcasm. but some people do warm up and cooldown more than they run hehe

    • @venkatasrikanth245
      @venkatasrikanth245 3 года назад

      @@jackcarpenters3759 when you run without warm, you snap something before you get warm.

    • @jayy24195
      @jayy24195 2 года назад

      Wdym by some drills?

  • @matthurewitz6580
    @matthurewitz6580 3 года назад +3

    Really helpful advice. Thank you!

  • @thomasmahlangu4119
    @thomasmahlangu4119 3 года назад

    Thank you very much. All the way from South Africa 👏👏🏃‍♂️🏃‍♂️🏃‍♂️😷

  • @tonygarcia6752
    @tonygarcia6752 3 года назад +2

    Heck yeah. After doing this I feel ready

  • @Thriving_plantbased
    @Thriving_plantbased Год назад

    Thanks so much I use this before every run 🙏

  • @LeeSmith-qy3or
    @LeeSmith-qy3or 3 года назад +3

    Thanks for helping me warm up for my morning run! I am slowly but surely [ ? ] ramping up for a 5 - 8 K run, but I need a little help with stride form especially with the foot to rear kick. I can use glute/quad to 'force' my knee up/forward but the cycle and pace is slow. Can you steer me to one of your videos? Thanks in advance.

  • @dmitriyfishmanshepkin1618
    @dmitriyfishmanshepkin1618 2 года назад

    Thank you for your helpful videos James!

  • @Sapphire_Wu
    @Sapphire_Wu 2 года назад

    Oh i need and love this, thank you so much ❤❤❤!

  • @omarsharifi2587
    @omarsharifi2587 Год назад +1

    Felt less discomfort when running, felt less sore after the run, & 2x my running distance 👍

  • @matthewnash2840
    @matthewnash2840 2 года назад

    Done this before my first run and it really helped

  • @patriciazermeno3652
    @patriciazermeno3652 2 года назад

    Thanks! First time trying to get to run and this is really helpful!

  • @kulvirvogel
    @kulvirvogel Год назад

    Thanx a lot.
    u nd ur tips r great 👍

  • @Himlovesrunning
    @Himlovesrunning 2 года назад

    Finding it useful. Thank you 🙏

  • @ona907
    @ona907 Год назад +15

    I swear I’m half a million of these views I should have memorised this by now

  • @sarahgarvey8032
    @sarahgarvey8032 4 года назад +2

    Fab, thanks again James, sharing with a friend who is just getting started 👍🏻😀

    • @JamesDunne
      @JamesDunne  4 года назад +2

      Thanks for sharing, Sarah!

  • @jamiedalrymple3689
    @jamiedalrymple3689 2 года назад

    Brilliant warn up
    Thanks for sharing

  • @marcvanderlinden7618
    @marcvanderlinden7618 4 года назад +5

    Excellent suggestions, as ever!

  • @alantay9409
    @alantay9409 4 года назад +3

    Thank you great stuff. Love them. Would you recommend doing each of the exercise in the order you had presented?

  • @kamalraj2978
    @kamalraj2978 2 года назад

    Thank you so much sir🙏
    This will help me loosen up my muscles during my run 😁

  • @Abcdefkppppp
    @Abcdefkppppp 3 года назад

    Thnak you James.. You are the best

  • @Sp.Be.W
    @Sp.Be.W Год назад

    Just did this.
    For me, and a lot of others, pre-workout stretches work best when your blood is already pumping harder. So do something to get the heart rate up before stretching.
    In my case this time it was just 10 push-ups and 10 star jumps.

  • @varianaditya3539
    @varianaditya3539 2 года назад

    Thanks for this. Great video

  • @tedallison6112
    @tedallison6112 4 года назад +5

    This is great information.
    There's SO many types,ranges & abilities as runners & athletes---it's rather difficult to find a one size fits all approach to anything.
    I know as a100,000 + mile runner w decades of twice a day & over 200 races won, with,never ending intervals,time trials & repeats & LT runs that over time your body goes through an evolution & even your genes change after long term endurance work. Point being is that everyone is an experiment of one-& it's totally up-to YOU to make intelligent decisions about what yr body needs & when & how to implement it.
    I've found 2 things that solve ALL my running dilemmas.
    #1---barefoot grass running( where appropriate) &
    #2--Hills from A to Z. Hills stretch yr entire muscular facia& develop more concrentric muscle striations per fiber, more sacameres & mitochondrial development, power, stride length knee lift & raw mental toughness.
    And last but not least : SPEED!!

  • @adgovey
    @adgovey Год назад

    This was great, thank you

  • @gazza2933
    @gazza2933 2 года назад

    Thanks James. 👍

  • @patrickmccready6051
    @patrickmccready6051 4 года назад +1

    Once again James thank you great advice

  • @andrefcluz
    @andrefcluz 4 года назад +3

    Thanks a lot, James. That's the video I was waiting for! :)

    • @JamesDunne
      @JamesDunne  4 года назад +1

      Fantastic! Hope it helps 😃 Let me know what else you’d like to see on this channel. Trying to sustain 3 new videos per week, any new ideas are always welcome 😂

    • @andrefcluz
      @andrefcluz 4 года назад

      @@JamesDunne yeah, the other video I asked you alongside this one... a quick post-run cool down and stretch routine 😁

  • @dassportsfitnesstips2707
    @dassportsfitnesstips2707 4 года назад +3

    Thank you sir jee wonderful running tips warmup

  • @confidenceismymiddlename
    @confidenceismymiddlename Год назад +1

    Usually my calves would start hurting when running for long distances, but this warm-up was effective... Ran 3km without any pain

  • @Veetv84
    @Veetv84 2 года назад

    Thanks for sharing very helpful ❤

  • @dg2973
    @dg2973 4 года назад +1

    Nice complex for warming up

  • @danielcabral4455
    @danielcabral4455 2 года назад

    Thank you. Honestly pain gone

  • @markb1971
    @markb1971 Год назад

    Just what i needed , thank you 👍

  • @BJM3497
    @BJM3497 2 года назад

    Love it! Thanks mate!!! Very good presentation!

  • @tanmaymhatre6370
    @tanmaymhatre6370 2 года назад

    Thanks for sharing

  • @jamesclarke8085
    @jamesclarke8085 Год назад

    Thanks James

  • @benwinstanleymusic
    @benwinstanleymusic 3 года назад

    Nice video, thanks James!

  • @rlycoolcas
    @rlycoolcas 3 года назад

    Thank you for this helpful video

  • @boonruengchotchoung6594
    @boonruengchotchoung6594 2 года назад

    Thankyou verymuch.
    👍🌷🌹💫🌃💫🌹🌷

  • @tctv15
    @tctv15 2 года назад

    This is so helpful! Thank you!

  • @a.draghici8956
    @a.draghici8956 4 года назад +3

    Excelent, i feel soo good

  • @michails.maipas814
    @michails.maipas814 4 года назад

    Very very good job,Congratulations,, very useful info for my goal 150yrs healthy life 😊😊

  • @ThaiBinh.
    @ThaiBinh. Год назад +2

    Excuse me!, in 4:00 should I swing my legs over my head 😅😅