The 3 Minute Running Warm-Up
A quick no-equipment running warm-up to get your hips, legs, and body ready before a run, workout, or race.
EPI video demonstration · Watch on YouTube
Muscles Targeted
Hip flexors, glutes, hamstrings, calves, quads, and trunk stabilizers.
Key Benefits
- Fast and easy to do anywhere
- Helps prepare the body before running
- Raises body temperature quickly
- Works well before easy runs or workouts
Equipment Needed
None.
How to Perform The 3 Minute Running Warm-Up
- Start with simple dynamic bodyweight movements.
- Move continuously for about 3 minutes.
- Keep the motions smooth and controlled.
- Focus on getting the hips, legs, and trunk moving well.
- Transition into your run or workout right after.
Programming Options
- Use before runs, workouts, or races
- Perform for about 3 minutes total
- Pair with strides before faster sessions
Why This Variation Works
A short warm-up is easier to stay consistent with, and this one gives runners a quick option that does not require extra equipment or space.
When to Use It
Use it before easy runs, workouts, races, or anytime you want a simple pre-run routine.
Frequently Asked Questions
Is 3 minutes really enough?
For many runners, yes. It is enough to get the body moving, raise temperature, and prepare for the run. You can always add a few more drills or strides if needed.
Can I use this before a race?
Yes. It works well before races, workouts, or easy runs, especially when you do not have much space or equipment.
Should I still do strides after this?
If you are about to do faster running, adding a few strides after the warm-up can be a great next step.
More exercises in this collection
Explore other videos in Running Drills & Performance. These movements are related by category, not necessarily direct progressions.
Educational exercise information only. This is not an individualized treatment plan. Modify or stop any exercise that worsens symptoms, and seek appropriate professional guidance when needed.