The 7 Minute Run Warm-Up That Actually Works

Rolling out of bed and straight into running is the fastest way to guarantee injury—and I used to be guilty of this exact mistake for years.

Have you ever started a run feeling stiff and sluggish, wishing you could feel loose and ready to go from the first step? In this episode, I'll share my personal three-step warmup routine that has transformed my runs, helping me feel years younger, prevent injuries, and make every stride feel smoother and more energizing. You'll discover how to wake up your body, prime your muscles, and transition smoothly into your run, no matter what time of day you lace up. These strategies are built for real life, easy to fit into busy schedules, and backed by years of experience and experimentation. If you want to run stronger, longer, and with fewer aches and pains, this is your blueprint to start building smarter, more sustainable running habits today.

Timestamps

• [00:00] The secret to better runs: Warmups
• [01:20] Why warmup matters
• [02:23] The two types of warmups
• [02:39] Step 1: Wake up warmup (3-minute routine)
• [05:35] Free 6-week base training & habits plan
• [06:28] Step 2: Inside warmup (5-minute full-body routine)
• [07:55] Pro tips for better warmups
• [09:14] Step 3: Outside warmup (form drills and plyometrics)
• [13:00] The cool down: Why it’s essential
• [14:57] Final thoughts

Links & Learnings

• 📈 Get your free 1% better base and habits training plan now - https://dlakecreates.com/warmupfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/warmup
• Use Run Form Drills and Plyometrics to Become an Injury-Free Monster https://dlakecreates.com/plyos
• Use this Easy Run Drill Trick to Get Unreal Results - https://dlakecreates.com/elevate-your-run-performance-with-these-4-uphill-drills-with-mike-trees/
• How To Warmup Before a Run - https://www.runnersworld.com/uk/training/a40265356/running-warm-up/
• DLake Runs on IG - https://instagram.com/dlakecreates
• DLake Runs on Strava - https://www.strava.com/athletes/120507

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