This is a 7-minute warm-up for your marathon. Welcome to race day. [Pause 4s] This isn't a workout; it's an activation. Our goal in the next 7 minutes is to wake up the body, prime the nervous system, and prepare the specific muscles you'll be using for the marathon. We'll increase blood flow and mobility so those first few miles feel smooth and controlled. [Pause 4s] Every movement is intentional. We're doing this to reduce the risk of injury and improve our efficiency from the very first step. Listen to your body. Nothing should be forced or painful. The hard training is done. Today is about celebrating that work, so let's get ready smartly. [Pause 4s] And remember, the most important thing today is to enjoy the experience. Let's start with a positive mindset. [Pause 5s] We begin with some light jogging on the spot. Stay on the balls of your feet. This is just about gently raising your heart rate and body temperature. Keep your arms and shoulders loose. Let's begin. [Pause 15s] That's it. Light and bouncy. No effort, just movement. [Pause 15s] Fifteen more seconds. Feel your body waking up. [Pause 15s] Good. Now find something to hold for balance, like a wall or a fence, for leg swings. We'll start swinging one leg forward and back like a pendulum. This is a dynamic stretch, not a static hold. We're lubricating the hip joint and warming up the hamstrings and hip flexors. Start with your right leg. Go. [Pause 10s] Focus on a smooth, controlled rhythm, not on how high you can kick. [Pause 10s] Now switch legs. Left leg forward and back. Let's go. [Pause 10s] Smooth and easy. Just letting the leg swing naturally. [Pause 10s] Next, face your support. We'll do side-to-side leg swings. Swing your leg across the front of your body and then out to the side. This opens up the hips, adductors, and abductors—key stabilizers for a long run. Start with the right leg again. [Pause 10s] Feel that gentle opening in your hips. Keep it controlled. [Pause 10s] And switch to the left leg. Go. [Pause 10s] Just a few more swings here. [Pause 10s] Alright, let's move to High Knees. Focus on form, not speed. Drive your knees up towards your chest, maintaining an upright posture. This activates your hip flexors and core, and it mimics the 'knee drive' phase of an efficient running stride. Ready? Go. [Pause 15s] Keep it light and quick. Upright chest, relaxed shoulders. [Pause 15s] Now, Butt Kicks. Gently bring your heels up towards your glutes. This dynamically lengthens the quadriceps and activates the hamstrings for the pull-through phase of your stride. Think 'quick feet'. Start now. [Pause 15s] Nice and quick. Feel the hamstrings activating. [Pause 15s] Next, Walking Lunges with a torso twist. Take a controlled step forward into a lunge, keeping your front knee over your ankle. As you lunge, gently twist your torso over your front leg. Alternate legs with each step. Begin. [Pause 15s] Last drill: A-Skips. This is a more advanced drill for priming the nervous system. It's a skipping motion with an exaggerated knee lift. Focus on being springy and popping off the ground. The goal is to feel light and reactive. Now go get to that start line. Good luck