CoachCMFit
PRE-RUN
WARM-UP
Built for Sebastian · Before Every Run
Programmed by Coach Cristian · CoachCMFit
How To Use This
Run through this right before you head out, not the night before. Move smooth and controlled. None of it should feel like a workout. You are chasing warm and loose, not tired. Tap any exercise to open a detailed how-to video.
Quick
Time: ~9 min
Rest: flow move to move
Then: jog easy 3-5 min
Phase 1 · Loosen
In place. Wake up the hips and posterior chain.
2 sets x 15 reps
Squeeze your glutes hard at the top, pause one second, lower slow. This switches the glutes on so your stride drives from your hips, not your knees.
1Elbow to ankle
2Reach to the sky
3Straighten front leg
4Sit tall, hips fwd
4 reps per side · flow through all 4 positions
Step into a deep lunge and work the four positions in order: drop the front-side elbow toward your ankle, reach the other arm up and rotate open, straighten the front leg to feel the hamstring, then come up tall and push the hips forward. One smooth rep hits hips, hamstrings, and mid-back. Tap the title for the full video.
10 per leg
Hold a wall for balance. Swing one leg forward and back, loose and controlled, letting the range grow rep by rep. Opens the hips for your stride.
10 per leg
Same wall, swing the leg across your body and back out. Keep your torso tall. This preps the inner and outer hip so they are not cold on the first mile.
Phase 2 · Activate & Move
Get moving. Walk these out across the room or driveway.
5 reps
Hinge, walk your hands out to a plank, then walk your feet up to your hands. Lengthens the hamstrings and calves and lights up the core before you load it with running.
10 per leg
Walk forward driving each knee up to hip height, tall posture, quick off the ground. This grooves the knee drive you want in your run.
10 per leg
Pull your heel to your glute each step, stand tall, squeeze the glute of the standing leg. Loosens the quads and hip flexors that get tight from sitting.
Phase 3 · Prime
Rev the engine, then bridge into running pace.
20-30 sec · jog in place
Drive your knees up to hip height, quick feet, light on the ground. Stay tall and pump the arms. Faster than the walking version earlier. This grooves the knee drive you want in your run.
20-30 sec · jog in place
Jog in place kicking your heels up toward your glutes. Stay tall, quick turnover, light feet. Loosens the quads and wakes up the hamstrings before you run. This is the last rev before your strides.
Build-Up Strides
3 rounds · ~20 sec each
Once you start moving, ease into a jog and gradually build to about 80% of a sprint over 20 seconds, then slow back down. Walk it off for 30 seconds and repeat. Smooth acceleration, no all-out sprinting.
Start Easy
Run the first 3 to 5 minutes at an easy, conversational pace before you settle into your normal pace. Your body is warm now, so let the first few minutes be the final gear shift instead of a shock.
Coach Notes
Tight on time? The leg swings and the two walking drills are the non-negotiables. Hit those four and you are covered.
Got more time, or it is cold out? Run the Loosen phase through twice before you move on.
By the time you finish the strides your heart rate should already be up, so your first mile does not feel like a punishment. That is the whole point.
Save static stretching (holding a stretch in place) for after the run, not before.