Dynamic warm up for runners - My GO-TO Routine before a hard race or a workout to Reduce Injury

My most requested video - The warm up routine! This is my go-to warm up routine before a running session, workout or race. I'll chop and change this routine over time to add in new drills, my favourite exercises as they develop and to focus on specific muscle groups or ways to improve my running form. Use this warm up to prepare for a session or race, get ready to run fast whilst reducing your risk of injury! Let me know some of your favourite warm up exercises in the comments below!

All proceeds from the first three months of votes will be going to charity.

PATREON
Want to support the channel and creation of these videos? My Patreon is linked below, with different levels of support on offer and you can gain access to extra exclusive content!

Follow me here:

Honourable mention to my Camera Man, Editor in Chief and Boyfriend - Daniel

Lastly if you are interested here are product links to all the tech and nutritional products I use.
(FYI I get a small percentage of every sale through these links):

[timverkoyen]

Ran my first sub 19 5k today (18:35). Thanks for all your amazing content, hints and tips. And not unimportant. The nice vibe and content in general. Truly LOVE your channel!!!!

[intron]

I coach and am old enough that these are getting harder for me to properly demonstrate. This is so well done I will be showing it to my athletes. Thanks so much. You could monetize this type of stuff by adding an affordably priced set of videos demonstrating stretches, warm ups, strength training routines, etc. Just a thought. Thanks again and keep up the great content. Wishing you lots of success in your running endeavors!

[thomasclaridge]

Please do a gym session walkthrough 🙏🙏

[steadystudying]

I did cross country in high school and we never did the "at home warmup" so I'll definitely incorporate that. I often feel a little tightness during my warmup jog and that should do the trick. Awesome vid!

[snuffbox]

Another great how-to video from Phily. First, Phily is positive, upbeat, and has a good sense of humor. The explanations are excellent esp. if we just write down the name of the drill then we cannot remember. The demonstrations are great and the camera shows all the important aspects of the exercise. Finally the production of the video is top notch - all the empty space is cut out and every second of the video is worth your attention. A masterclass in making videos. The strength exercise video is also excellent.

[cheeseysteve]

You make those drills look easy, will be adding a few of those into mine. Need to remember to do strides but I always struggle to feel strong enough to do them before a session and still have enough energy for the rest!

[runningcoach]

loved this warm up routine, excellent drills as well as keeping it real and honest, great to see support your offering runners thank you

[-esox-]

Thanks for this, used parts of it for a 5k race today, it helped with my usually spiking heart rate when starting a run without any real warm up.

[danielpincus]

What is clear: running coaches from the UK+ are dominating the field, at least on YouTube.

[jolowry]

Thank you for going through these! I grew up not doing sports during school and I didn't really know where to start with my warmups!

[sarahwoods]

Thanks Phily. I have been having a lot of problems with tight hip flexors and glutes as I've been increasing my mileage so this is really useful!!

[lynchs]

Thank you very much for video!
I see your comment to somebody else which explains what you do before training run. Very useful .. thank you!

[FaithandFun-wq]

Wonderful video, love it. Thank you for sharing.

[cya]

for recreational runners this is practically the whole workout. no running afterwards needed :-)

[lindagrohmann]

Loving your channel, and this video is so helpful! I've only just started incorporating drills into my runnig a couple of weeks ago and wish my drills looked like yours, your form is amazing! Waking up my glutes before a run is currently the one thing that helps me the most, I've got a tight TFL on one side and find these glute exercises really helpful. I also do additional exercises for my TFL, like lying lateral leg raises with the toes pointed inwards, and I find that these really make a huge difference during my runs but also afterwards to help with the feeling of stiffness. I will try the back + glute stretch you showed, my lower back sometimes gets a bit sore after a long run or a hard session.

[jamesmoss]

Hi Philly been watching for a while and love the videos. These are the best and you do them so enthusiastically thanks for the guidance. Been running for a few years now, anything to help with speed running is great 👍
Looking forward to next video

[aazesky]

Phily straight up doing PT before every run.

[jochippyy]

I can't help thinking of monty python's ministry of silly walks when you do the dynamic drills philly

[annaselander]

Think I watched this times now!! xD apparently I need to get refreshed up
like twice a year! :P

[benwharton]

Hi Phily. Do you go through this full routine before each and every run, or just sessions and races?