Steal the five-minute running warm-up this expert coach uses before every session to go further—faster

Hands up if you always skip the warm-up.

Just me? Lately, I’ve realized that nine times out of 10 I’m running cold.

I do a couple of windmills with my arms, the odd lunge, then launch into my lengthy plod.

Recently, I had the opportunity to quiz expert running coach Anya Culling on how the pros like her actually warm up and the answer was refreshingly uncomplicated.

The Runna coach, who boasts a remarkable 2hr 36min marathon time, typically spends just eight seconds per exercise warming and mobilizing her muscles and joints. Then she rattles through four short sprints and she’s good to go.

“I always like to keep it dynamic,” Culling tells Fit&Well. “You want to get your blood pumping, warm your muscles and ligaments up, and get your lungs and legs firing.”

As well as priming your body for exertion, an effective warm-up will improve your elasticity, helping you run further, faster.

“Warm-ups are really important because you want to be a bit more flexible before you start,” says Culling.

“They will help increase your stride length, even just by a centimeter, which will make a big difference over the course of a run.”

Here, Culling outlines the quick warm-up she uses before every run.

Steal Anya Culling's expert-approved running warm-up

Coach Anya's Easy Run Warm Up - YouTube

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“The rule of thumb is to spend eight seconds per exercise,” says Culling, “but generally you can just do it until you feel warm.”

If she's about to embark on an easy or long run, Culling will perform this routine, adding in exercises like squat calf raises to target any extra niggles or areas of weakness.

“These help warm up my calves and toes so I'll have a better toe off and a bit more propulsion with each step,” she explains.

When she's preparing for a faster-paced interval session, Culling will also tag on four 15-second sprints called strides.

“Each stride is almost an all-out sprint with a little walk in between. I'll let my heart calm down again after that. Then my body should be warm.”

Exercise explainers

1. Toe taps

Time: 8sec
Targets: hamstrings

• Stand with your feet wide apart and arms out to the sides.
• Keeping your legs straight, hinge at the hips and rotate your torso to reach your hand toward the toes on your opposite leg.
• Alternate sides, gently reaching further with each repetition to increase the stretch down the back of your legs.

2. Reverse lunge into side bend

Reps: 4 each side
Targets: glutes, quads, hamstrings

• Stand with your feet shoulder-width apart.
• Step back and bend both knees to lower.
• Push through your front foot to stand.
• Perform four repetitions on each side.
• Step your left foot back into a reverse lunge again.
• Reach your left arm up and over your head, to stretch the side of your torso.
• Lower your arm and return to standing.
• Perform four repetitions of this reverse lunge with a stretch on each side.

Alternative: Instead of reaching up and over, rotate your torso, turning your chest toward your front knee with each repetition.

3. Open the gate

Time: 8sec each side
Targets: glutes, hip flexors

• Stand with your feet shoulder-width apart.
• Raise one knee in front of you to hip height, bending your knee to 90˚.
• Rotate your raised leg out to your side, keeping your knee bent and at hip height.
• Move the knee back to in front of you.

Tip: Culling demonstrates the exercise by keeping her leg elevated throughout, but if balance is an issue, reset by touching your foot to the floor between each repetition.

4. Lateral leg swing

Time: 8sec each side
Targets: glutes, hip flexors

• Stand with your feet shoulder-width apart, holding onto a wall for support.
• Swing one leg out to your side then back toward your body.
• Increase the range of movement with each repetition as your muscles heat up.

5. Squat calf raise

Time: 8sec
Targets: glutes, quads, calves

• Stand with your feet hip-width apart.
• Bend your knees and push your hips back to lower, keeping your knees wide apart.
• Push through your heels to stand, rising up onto the balls of your feet to target your calves.

6. Strides

Sets: 4 Time: 15sec
Targets: full body

• Walk for 15 seconds.
• Sprint for 15 seconds.
• Perform four times in total.

Tip: Take a couple of minutes of rest after performing the strides to let your pulse slow, then you're ready to begin your session.