This is a warm-up to prepare your body for running, suitable for all levels. Warming up before running is essential to increase blood flow to your muscles, activate your joints, and reduce the risk of injury. These stationary exercises can be done in your living room or outside before you start your run. The focus is on dynamic, running-specific movements that gently prepare your body for the demands of running. Take these eight minutes to set yourself up for a smoother, safer run. Ready? Let's begin. --- Let’s start with marching in place. Stand tall with your feet hip-width apart. Begin lifting your knees one at a time, bringing each knee up toward your hip while swinging the opposite arm forward. Focus on keeping your core engaged, shoulders relaxed, and your steps light. Marching in place gets your whole body moving and starts to wake up your muscles before you run. Let’s go. [Pause 15s] Keep your back straight, land softly on your feet, and keep your arms moving in a natural rhythm. [Pause 15s] Focus on steady breathing as you march. Ten more seconds. [Pause 10s] Great job. Relax and get ready for the next exercise. [Pause 4s] --- Now move on to arm circles. Extend both arms out to your sides at shoulder height. Start making small circles forward, gradually increasing the size of the circles. This will mobilize your shoulders and upper back, which are important for efficient arm swing during running. Keep your neck relaxed and make sure you are not holding your breath. [Pause 12s] Now reverse the direction and circle backwards, starting small and making the circles gradually larger. [Pause 12s] Keep your arms strong and controlled, feeling the movement around your shoulder joints. [Pause 12s] Release your arms and shake them out. [Pause 4s] --- Next, let’s activate your hips with standing hip openers. Stand tall and place your hands on your hips for balance. Lift your right knee up in front of you, then rotate it outward in a big circle, opening your hip as much as you can without twisting your upper body. Bring your foot back down and repeat. This improves hip mobility and prepares your hips for the range of motion needed in running. [Pause 12s] Switch to your left leg. Lift your left knee, rotate outward, and bring it back down in a controlled circle. Keep your standing leg stable and your core gently engaged for balance. [Pause 12s] Repeat the movement again with your right leg — draw a big, smooth circle from the hip. [Pause 8s] And once more on your left side. Open that hip up. [Pause 8s] Finish by standing tall, letting both legs relax. [Pause 4s] --- Let’s move to ankle circles to mobilize your lower legs. Stand tall and shift your weight onto your left foot. Lift your right foot slightly off the ground and start making slow circles with your right ankle. This helps lubricate your ankle joints and prepares your calves and shins for the repetitive motion of running. [Pause 10s] Now switch to your left ankle. Lift your left foot and rotate your ankle slowly in one direction, then the other. Try to keep the rest of your body steady. [Pause 10s] A few more circles to release any tension in your ankles. [Pause 7s] Stand on both feet and prepare for the next exercise. [Pause 4s] --- Now, let’s activate your running muscles with high knees in place. Stand tall with your arms at your sides. Begin jogging lightly in place, lifting your knees up toward your chest one at a time. Pump your arms as if you’re running, keeping your core tight and your posture upright. This exercise fires up your hip flexors, core, and lower legs for a strong running stride. Let’s go. [Pause 15s] Keep your knees high and your steps quick but controlled. Focus on landing softly and staying light on your feet. [Pause 15s] Ten more seconds — keep the movement strong and energetic. [Pause 10s] Slow it down and stand tall to recover. [Pause 4s] --- You’re now warmed up and ready for your run. Taking these minutes to warm up boosts blood flow, activates your muscles and mitochondria, and improves movement coordination, so your run will feel smoother and more efficient. Coming back to these warm-ups regularly will help you stay injury-free and make every run feel easier. Enjoy your training, and remember — a good warm-up is the first step toward a great run.