Running Drills

Top 9 Speed & Agility Ladder Drills For Runners

by

Looking for the best agility ladder drills? Then you’ve come to the right place.

When I first heard about agility drills, I thought it was all about speed. But as I got into it, I quickly learned that agility is about much more than just running fast—it’s the ability to quickly change direction with control and precision.

I still remember my first agility ladder workout. I stumbled through it like a toddler learning to walk!

But with some persistence, I began to feel more coordinated and nimble, especially on those tricky trail runs where dodging rocks and roots is a must.

Today, I’m excited to share my go-to agility ladder workout with you. I’ll also why you should add agility drills to your training program, as well as how to get started.

Let’s get to it.

What Agility Ladder Drills Training?

Agility means switching direction swiftly and smoothly without losing your momentum, and that’s precisely what these ladder drills are all about.

For runners, this translates into better control over your foot placement, improved stride efficiency, and enhanced stability—skills that can help you become faster and more injury-resistant on the road or trail.

The quickest way to improve your multidirectional speed is by performing an agility ladder. These drills are exercises that help you improve your footwork, coordination, and overall agility by having you move through a ladder laid flat on the ground.

While popular in sports like football and basketball, these drills are also incredibly useful for us runners.

What’s An Agility Ladder

The agility ladder is this super handy piece of equipment that’s around 10 yards long. I snagged mine on Amazon, though you can easily DIY one with tape and sticks (more on this later).

Typical agility ladder exercises include skipping through runs, sideways shuffles, and other movements performed up and down the ladder. These exercises help to strengthen your muscles, ligaments, joints, and tendons while improving cardiovascular power, coordination, and focus.

Why Should Runners Do Agility Ladder Drills?

You might think agility ladders are just for other sports, but runners can reap huge benefits too

Here are some of the benefits to keep in mind:

Improved Neuromuscular Coordination

Agility drills help train the nervous system to coordinate with muscles more efficiently. Research found that agility training enhances neuromuscular coordination, leading to quicker reaction times and smoother transitions during movement.

For runners, this means better control over your foot placement, helping you maintain balance and adapt to different terrains more easily.

Enhanced Running Economy and Speed

According to research, agility training can contribute to running economy by improving stride efficiency. Runners who perform agility drills regularly are better able to control their body movements, which can help conserve energy during long-distance runs.

Reduced Injury Risk

Agility training enhances balance and proprioception (your body’s awareness of where it is in space). A study from the American Journal of Sports Medicine indicates that improved proprioception and balance from agility exercises can reduce the risk of injuries in athletes, including runners.

When your body responds more efficiently to uneven surfaces or quick shifts in terrain, you’re less likely to suffer from ankle sprains, missteps, or falls

For more on the history as well as proven benefits of ladder drills, check the following pages:

How To Create Your Agility Ladder

One weekend, I decided to make a DIY agility ladder. I bought some duct tape and used paint-stirring sticks for the rungs. It took me about an hour to measure and tape everything down in the garage, but it turned out great.

If you’re feeling crafty, give it a try. It’s a cool project, and it feels more personal when training with something you made.

Here’s what you’ll need to get started::

  • Two rolls of duct tape—or at least 25 to 30 feet.
  • A pair of scissors
  • 10 Paint-stirring sticks. Get the big ones, which are roughly 20 inches long.  You can get them for free at the paint counter at Home Depot.
  •  A measuring tape.

Next, you only need a few minutes to put this whole project together.

Too much to handle? You can always draw it on the floor or use scotch tape if you’re working out indoors. The key is just to get started.

Agility Ladder Dimensions

As for dimensions, the rungs are often spaced 18 inches apart, forming boxes that are 20 inches wide.

Agility ladders are roughly 10 yards long and come in five-yard sections.

Just remember to leave at least 16 inches between each rung.

You can also join multiple sections to create ladders longer than ten yards. It’s up to you.

This YouTube Tutorial shows you exactly how to put everything together.

Starting Agility Ladder Exercises 

The first time I tried an agility ladder, I was so eager to start that I jumped right into it and ended up tripping over myself.

Here’s my advice: take it slow at first! Walk through the ladder to get the hang of it, then slowly build up your speed. I still laugh when I remember how clumsy I was in the beginning.

Here are a few steps to help you get started:

  1. Set Up the Ladder: Lay your agility ladder in a flat, open space. You can create a DIY version using chalk or tape if you don’t have one.
  2. Warm-Up: Before jumping into agility drills, warm up for 5-10 minutes. Jogging in place, dynamic stretches like lunges and leg swings, or a light jog around the block will help get your muscles ready for the more intense movements.
  3. Start Slow: If you’re new to agility drills, walk through each drill slowly to get a feel for the movements. Focus on proper form before trying to speed things up.
  4. Build Up Speed: Once you’re comfortable with the form, increase the speed of the drills. You aim to move quickly through the ladder while maintaining control and precision.

Top 9 Speed & Agility Ladder Drills For Runners

Here are nine of my favorite agility ladder drills, designed to help you improve footwork, speed, and coordination. These drills are perfect for runners of all levels.

To get the most out of agility drills, aim to do them at least twice a week. You can include them as part of your warm-up or cool-down after a run, or dedicate specific workouts to agility training. Start with 30 seconds to 1 minute per drill, and as you progress, you can increase the intensity or add more complex drills to your routine.

Ladder Linear Speed Drill

Begin this basic drill behind the ladder. Then, run down the center of the ladder, with each foot coming in contact with the boxes.

Next, turn around and run back to the starting position. Ensure to reduce the time your feet are in contact with the ground.

This is the drill that clicked for me. It’s simple but effective. The first time I did it right, I felt this rush of satisfaction seeing myself move quicker through each box.

High Knees Agility Ladder

Begin by stepping into the first box with both feet, then run forward with high knees, lifting your knees to waist level, through the entire length of the ladder.

Bend your arms at 90 degrees and swing them back and forth to generate momentum.

Last up, turn around and sprint to the starting point.

I like to imagine I’m stomping grapes when I do this one—lifting my knees high while keeping my arms pumping. It’s funny, but that mental image helped me get the rhythm down!

Lateral Agility Quick Steps

While standing with the agility ladder on your right, start sprinting laterally through the agility ladder by lifting your right foot ankle high and into the first box as quickly as you can, then follow it immediately with your left foot, moving diagonally forward one box until you reach the end of the ladder.

Speed requires stability in your ankle. Protect your ankle by landing safely with balls of your feet with toes pointing up.

The first time I nailed this drill, I felt like an athlete, darting side to side with quick, sharp movements. It’s amazing how these drills can make everyday activities feel easier, like dodging through crowds or avoiding puddles.

Carioca Agility Ladder Drill

Begin by standing on the right side of the agility ladder, then step sideways with your lead foot into the first box, then cross-step your rear foot behind your lead into the second box.

Continue moving laterally across the ladder facing one direction while focusing on quick hip rotation and fast footwork. Then repeat in the opposite direction.

It’s like dancing! This drill reminds me of doing the grapevine dance step in school gym class. I still trip up occasionally, but that’s part of the fun—getting better each time.

In & Out Ladder Drill

Begin with your feet hip-width apart at the bottom of the agility ladder.

Next, hop into the first box, landing with both feet in the center.

Then, hop forward to the second box, spreading your legs and landing so both feet are outside the agility ladder, then jump to the third box, bringing your feet back to the middle position.

Continue down the entire length of the ladder, then hop backward following the same pattern.

This one made me realize how much coordination matters. I started slow, focusing on getting each step right, and as I sped up, it felt like my feet were learning a new dance.

Ickey Shuffle Speed Ladder Drill

Start on the left side of the agility ladder, then take a lateral step to the right with your right foot into the first box, then immediately follow it with your left foot.

Step laterally to the left side of the ladder with your left foot, and move your right foot to the next box.

Next, bring your left foot to meet your right, then step laterally to your right side of the speed ladder, and move your left to the next box in front of you.

Continue down the entire length of the ladder, then perform the same drill backward.

I love this drill because it feels like a rhythm challenge. When you get into a groove, it’s like you’re shuffling to a beat only you can hear.

Two-footed Forward/Backward Jumps Agility Drill

Stand facing the agility ladder. Next, jump into the second box, then jump backward to the first box, then jump again forward to the third box, then back again to the second box.

Keep jumping back and forth until you have gone the length of the entire ladder, then turn back and repeat.

Make sure to stay up on the ball of your feet the entire time.

And never forget, technique comes first, speed later. You can always add more speed easily by time. But to fix technique and alignment takes forever.

Talk about a leg burner! This drill helped me build explosive strength and quick reflexes. At first, I was a bit wobbly, but over time, I could feel my legs getting more powerful and stable.

Lateral Shuffle Speed Ladder Drill

Stand with your feet a little wider than hip-width to the right side of the agility ladder, then step sideways with your left foot into the first box, follow it right away with your right foot.

Next, step sideways with your left foot into the second box then bring your right foot into that box.

Make sure to move through the entire length of the ladder touching both feet in each box, while keeping your chest up, back straight and eyes gazing straight ahead of you the entire time.

Repeat the sequence in the other direction to complete one rep.

This made me realize the importance of keeping a low center of gravity. I’d crouch slightly, and it felt like I was ready to sprint in any direction at any moment. It’s an awesome feeling.

Lateral Single-Leg Hops

Begin by standing on your right foot, standing sideways on the right side of the ladder, then hop through the ladder on your right foot.

Once you reach the end of the ladder, turn around, then hop back. Switch sides and repeat. Tips! I love to start with a strong side first. You can do reps with less strong side twice than the strong one. Two birds in one stone, agility, and balance in one go.

Balancing on one leg and hopping through the ladder took some getting used to. My first few tries were shaky, but I focused on keeping my core tight, and now it’s one of my go-to drills.

Frequently Asked Questions About Agility Ladder Drills

I know that you have more questions about agility ladder training. Let me try to address some of them.

How long should I do agility drills?

Agility drills don’t require a lot of time to be effective. Aim for 10-15 minutes per session, 2-3 times a week. This will allow you to build coordination and speed without overloading your muscles.

Do I need to be an advanced runner to start agility training?

Not at all! Agility drills are adaptable for runners of all levels. Beginners can start with simple footwork patterns to build a foundation, while advanced runners can add speed and complexity to their drills.

What type of surface is best for agility ladder drills?

A flat, non-slip surface is ideal for agility ladder drills. Grass, turf, or a gym floor are all great options that provide good grip and reduce the risk of slipping. Avoid uneven or hard surfaces like concrete, as they can increase the risk of injury.

Share Your Agility Training Tips!

Agility ladder drills can add a whole new dimension to your running routine, and every runner’s experience is unique. Have you found a favorite agility drill that’s boosted your speed or helped you stay injury-free? Maybe you have a tip for mastering tricky footwork?

Your insights could inspire and help other runners looking to take their agility training to the next level!

Looking for the best agility ladder drills? Then you’ve come to the right place.

When I first heard about agility drills, I thought it was all about speed. But as I got into it, I quickly learned that agility is about much more than just running fast—it’s the ability to quickly change direction with control and precision.

I still remember my first agility ladder workout. I stumbled through it like a toddler learning to walk!

But with some persistence, I began to feel more coordinated and nimble, especially on those tricky trail runs where dodging rocks and roots is a must.

Today, I’m excited to share my go-to agility ladder workout with you. I’ll also why you should add agility drills to your training program, as well as how to get started.

Let’s get to it.

What Agility Ladder Drills Training?

Agility means switching direction swiftly and smoothly without losing your momentum, and that’s precisely what these ladder drills are all about.

For runners, this translates into better control over your foot placement, improved stride efficiency, and enhanced stability—skills that can help you become faster and more injury-resistant on the road or trail.

The quickest way to improve your multidirectional speed is by performing an agility ladder. These drills are exercises that help you improve your footwork, coordination, and overall agility by having you move through a ladder laid flat on the ground.

While popular in sports like football and basketball, these drills are also incredibly useful for us runners.

What’s An Agility Ladder

The agility ladder is this super handy piece of equipment that’s around 10 yards long. I snagged mine on Amazon, though you can easily DIY one with tape and sticks (more on this later).

Typical agility ladder exercises include skipping through runs, sideways shuffles, and other movements performed up and down the ladder. These exercises help to strengthen your muscles, ligaments, joints, and tendons while improving cardiovascular power, coordination, and focus.

Why Should Runners Do Agility Ladder Drills?

You might think agility ladders are just for other sports, but runners can reap huge benefits too

Here are some of the benefits to keep in mind:

Improved Neuromuscular Coordination

Agility drills help train the nervous system to coordinate with muscles more efficiently. Research found that agility training enhances neuromuscular coordination, leading to quicker reaction times and smoother transitions during movement.

For runners, this means better control over your foot placement, helping you maintain balance and adapt to different terrains more easily.

Enhanced Running Economy and Speed

According to research, agility training can contribute to running economy by improving stride efficiency. Runners who perform agility drills regularly are better able to control their body movements, which can help conserve energy during long-distance runs.

Reduced Injury Risk

Agility training enhances balance and proprioception (your body’s awareness of where it is in space). A study from the American Journal of Sports Medicine indicates that improved proprioception and balance from agility exercises can reduce the risk of injuries in athletes, including runners.

When your body responds more efficiently to uneven surfaces or quick shifts in terrain, you’re less likely to suffer from ankle sprains, missteps, or falls

For more on the history as well as proven benefits of ladder drills, check the following pages:

How To Create Your Agility Ladder

One weekend, I decided to make a DIY agility ladder. I bought some duct tape and used paint-stirring sticks for the rungs. It took me about an hour to measure and tape everything down in the garage, but it turned out great.

If you’re feeling crafty, give it a try. It’s a cool project, and it feels more personal when training with something you made.

Here’s what you’ll need to get started::

  • Two rolls of duct tape—or at least 25 to 30 feet.
  • A pair of scissors
  • 10 Paint-stirring sticks. Get the big ones, which are roughly 20 inches long.  You can get them for free at the paint counter at Home Depot.
  •  A measuring tape.

Next, you only need a few minutes to put this whole project together.

Too much to handle? You can always draw it on the floor or use scotch tape if you’re working out indoors. The key is just to get started.

Agility Ladder Dimensions

As for dimensions, the rungs are often spaced 18 inches apart, forming boxes that are 20 inches wide.

Agility ladders are roughly 10 yards long and come in five-yard sections.

Just remember to leave at least 16 inches between each rung.

You can also join multiple sections to create ladders longer than ten yards. It’s up to you.

This YouTube Tutorial shows you exactly how to put everything together.

Starting Agility Ladder Exercises 

The first time I tried an agility ladder, I was so eager to start that I jumped right into it and ended up tripping over myself.

Here’s my advice: take it slow at first! Walk through the ladder to get the hang of it, then slowly build up your speed. I still laugh when I remember how clumsy I was in the beginning.

Here are a few steps to help you get started:

  1. Set Up the Ladder: Lay your agility ladder in a flat, open space. You can create a DIY version using chalk or tape if you don’t have one.
  2. Warm-Up: Before jumping into agility drills, warm up for 5-10 minutes. Jogging in place, dynamic stretches like lunges and leg swings, or a light jog around the block will help get your muscles ready for the more intense movements.
  3. Start Slow: If you’re new to agility drills, walk through each drill slowly to get a feel for the movements. Focus on proper form before trying to speed things up.
  4. Build Up Speed: Once you’re comfortable with the form, increase the speed of the drills. You aim to move quickly through the ladder while maintaining control and precision.

Top 9 Speed & Agility Ladder Drills For Runners

Here are nine of my favorite agility ladder drills, designed to help you improve footwork, speed, and coordination. These drills are perfect for runners of all levels.

To get the most out of agility drills, aim to do them at least twice a week. You can include them as part of your warm-up or cool-down after a run, or dedicate specific workouts to agility training. Start with 30 seconds to 1 minute per drill, and as you progress, you can increase the intensity or add more complex drills to your routine.

Ladder Linear Speed Drill

Begin this basic drill behind the ladder. Then, run down the center of the ladder, with each foot coming in contact with the boxes.

Next, turn around and run back to the starting position. Ensure to reduce the time your feet are in contact with the ground.

This is the drill that clicked for me. It’s simple but effective. The first time I did it right, I felt this rush of satisfaction seeing myself move quicker through each box.

High Knees Agility Ladder

Begin by stepping into the first box with both feet, then run forward with high knees, lifting your knees to waist level, through the entire length of the ladder.

Bend your arms at 90 degrees and swing them back and forth to generate momentum.

Last up, turn around and sprint to the starting point.

I like to imagine I’m stomping grapes when I do this one—lifting my knees high while keeping my arms pumping. It’s funny, but that mental image helped me get the rhythm down!

Lateral Agility Quick Steps

While standing with the agility ladder on your right, start sprinting laterally through the agility ladder by lifting your right foot ankle high and into the first box as quickly as you can, then follow it immediately with your left foot, moving diagonally forward one box until you reach the end of the ladder.

Speed requires stability in your ankle. Protect your ankle by landing safely with balls of your feet with toes pointing up.

The first time I nailed this drill, I felt like an athlete, darting side to side with quick, sharp movements. It’s amazing how these drills can make everyday activities feel easier, like dodging through crowds or avoiding puddles.

Carioca Agility Ladder Drill

Begin by standing on the right side of the agility ladder, then step sideways with your lead foot into the first box, then cross-step your rear foot behind your lead into the second box.

Continue moving laterally across the ladder facing one direction while focusing on quick hip rotation and fast footwork. Then repeat in the opposite direction.

It’s like dancing! This drill reminds me of doing the grapevine dance step in school gym class. I still trip up occasionally, but that’s part of the fun—getting better each time.

In & Out Ladder Drill

Begin with your feet hip-width apart at the bottom of the agility ladder.

Next, hop into the first box, landing with both feet in the center.

Then, hop forward to the second box, spreading your legs and landing so both feet are outside the agility ladder, then jump to the third box, bringing your feet back to the middle position.

Continue down the entire length of the ladder, then hop backward following the same pattern.

This one made me realize how much coordination matters. I started slow, focusing on getting each step right, and as I sped up, it felt like my feet were learning a new dance.

Ickey Shuffle Speed Ladder Drill

Start on the left side of the agility ladder, then take a lateral step to the right with your right foot into the first box, then immediately follow it with your left foot.

Step laterally to the left side of the ladder with your left foot, and move your right foot to the next box.

Next, bring your left foot to meet your right, then step laterally to your right side of the speed ladder, and move your left to the next box in front of you.

Continue down the entire length of the ladder, then perform the same drill backward.

I love this drill because it feels like a rhythm challenge. When you get into a groove, it’s like you’re shuffling to a beat only you can hear.

Two-footed Forward/Backward Jumps Agility Drill

Stand facing the agility ladder. Next, jump into the second box, then jump backward to the first box, then jump again forward to the third box, then back again to the second box.

Keep jumping back and forth until you have gone the length of the entire ladder, then turn back and repeat.

Make sure to stay up on the ball of your feet the entire time.

And never forget, technique comes first, speed later. You can always add more speed easily by time. But to fix technique and alignment takes forever.

Talk about a leg burner! This drill helped me build explosive strength and quick reflexes. At first, I was a bit wobbly, but over time, I could feel my legs getting more powerful and stable.

Lateral Shuffle Speed Ladder Drill

Stand with your feet a little wider than hip-width to the right side of the agility ladder, then step sideways with your left foot into the first box, follow it right away with your right foot.

Next, step sideways with your left foot into the second box then bring your right foot into that box.

Make sure to move through the entire length of the ladder touching both feet in each box, while keeping your chest up, back straight and eyes gazing straight ahead of you the entire time.

Repeat the sequence in the other direction to complete one rep.

This made me realize the importance of keeping a low center of gravity. I’d crouch slightly, and it felt like I was ready to sprint in any direction at any moment. It’s an awesome feeling.

Lateral Single-Leg Hops

Begin by standing on your right foot, standing sideways on the right side of the ladder, then hop through the ladder on your right foot.

Once you reach the end of the ladder, turn around, then hop back. Switch sides and repeat. Tips! I love to start with a strong side first. You can do reps with less strong side twice than the strong one. Two birds in one stone, agility, and balance in one go.

Balancing on one leg and hopping through the ladder took some getting used to. My first few tries were shaky, but I focused on keeping my core tight, and now it’s one of my go-to drills.

Frequently Asked Questions About Agility Ladder Drills

I know that you have more questions about agility ladder training. Let me try to address some of them.

How long should I do agility drills?

Agility drills don’t require a lot of time to be effective. Aim for 10-15 minutes per session, 2-3 times a week. This will allow you to build coordination and speed without overloading your muscles.

Do I need to be an advanced runner to start agility training?

Not at all! Agility drills are adaptable for runners of all levels. Beginners can start with simple footwork patterns to build a foundation, while advanced runners can add speed and complexity to their drills.

What type of surface is best for agility ladder drills?

A flat, non-slip surface is ideal for agility ladder drills. Grass, turf, or a gym floor are all great options that provide good grip and reduce the risk of slipping. Avoid uneven or hard surfaces like concrete, as they can increase the risk of injury.

Share Your Agility Training Tips!

Agility ladder drills can add a whole new dimension to your running routine, and every runner’s experience is unique. Have you found a favorite agility drill that’s boosted your speed or helped you stay injury-free? Maybe you have a tip for mastering tricky footwork?

Your insights could inspire and help other runners looking to take their agility training to the next level!

6 Dynamic Warm-up Exercises For Runners

by
dynamic warm up exercises

Wondering how to start your run right with a solid warm-up? Let me share what works for me

As a running coach, I can’t tell you how many times I’ve seen runners skip warming up, only to end up tight, sore, or even sidelined with injuries.

I used to be one of those runners—lacing up, heading straight out the door, and hoping for the best.

It took me a few scares and even a minor hamstring strain to finally realize how crucial it is to warm up right before I hit the road

Let me walk you through how to warm up properly for your runs and workouts.

What is A Dynamic Warm-up?

Dynamic warm-ups mean you’re stretching with movement, getting your muscles ready to roll.

Unlike static stretching (which involves holding a stretch for 20-30 seconds), a dynamic warm-up is about movement. You’re essentially “warming up” your muscles and joints by taking them through the full range of motion you’ll use while running.

A good warm-up has two simple phases that cover all you need to feel ready:

  1. General Warm-Up. This phase is all about waking up your muscles and getting the blood moving. The idea is to wake up your muscles, get your heart rate up, and increase circulation to your legs, core, and upper body. You can start with light activity, such as brisk walking, jogging, or running in place. Think of this as the prep work that primes your body for the more intense exercises.
  2. Specific Warm-Up. This phase focuses on movements that mimic the biomechanics of running. You’ll target the specific muscles you’ll be using during your run, like your quads, hamstrings, glutes, and calves. This is where dynamic stretches come in. These exercises wake up your nervous system, fire up your muscles, and ensure everything moves smoothly when you start running.

A running buddy introduced me to dynamic warm-ups, and it was a total game-changer. At first, I thought it was a bit of overkill—I mean, who has time for all these exercises before every run?

But after doing them consistently for a few weeks, I noticed a huge difference. I felt looser and more energized at the start of my runs, but I also found that my body felt more prepared for those tough hill workouts or speed intervals.

One of the moves that made a difference for me was butt kicks. It sounds simple, but kicking your heels up towards your glutes gets your legs ready for the motion of running.

I remember feeling silly doing them in the park the first few times, but now they’re a regular part of my pre-run routine.

Benefits Of Dynamic Running Warm-ups

First, let’s get this straight: warming up isn’t just something “extra” you do before a workout. It’s an essential part of the workout itself.

Here’s why:

  1. Prevents Injury. Keeping injuries at bay is the best part of warming up right; cold muscles are just begging for trouble. Warming up increases blood flow to your muscles, making them more flexible and reducing the risk of injury. Once I started doing regular warm-ups, I noticed fewer aches and less tightness, especially in my hamstrings and calves.
  2. Improves Performance. Warming up prepares your body for action, which means you’ll run more efficiently and with better form. When properly warmed up, your muscles contract and relax more easily, which helps you run faster and longer. It’s not just about avoiding injury—warming up can make your run easier and more enjoyable.
  3. Gets Your Heart Rate Up. A proper warm-up increases your heart rate gradually, preparing your cardiovascular system for the work ahead. If you’ve ever started a run feeling sluggish or like your legs won’t move, it might be because you didn’t warm up properly. When you ease into your workout, you’re allowing your body to adjust and perform at its best.

How To Warm Up Before Running

Here’s a warm-up routine I recommend to my running friends. These exercises target the major muscle groups used in running, increase your heart rate, and improve flexibility and mobility.

Let’s break it down.

A good dynamic warm-up usually takes about 10 to 15 minutes. This includes 5 minutes of light aerobic activity (walking or jogging) followed by 5 to 10 minutes of dynamic exercises. If you’re doing a more intense workout, like sprints or hill repeats, you might need a longer warm-up of up to 15 minutes to activate everything properly.

For easier runs, like a recovery day, you can shorten your warm-up slightly, but I still recommend spending at least 5 minutes doing dynamic movements. Even on easy days, I always warm up to ensure I’m not starting with tight muscles.

I also recommend the Myrtle Routine for warm-up.

Toy Soldier Kicks

Toy Soldiers are great for warming up your hamstrings, glutes, and core. They also improve flexibility in the backs of your legs, which is crucial for runners, especially if you tend to get tight hamstrings (like I do!).

It also helps improve coordination, which is key for maintaining good form during your run.

How to do it:

  • Stand tall with your arms extended out in front of you.
  • Step forward with your right leg, keep your knee straight, and kick your leg towards your hand.
  • Try to kick as high as possible while keeping your core tight and back straight.
  • Alternate legs and repeat for 10 to 12 kicks on each side.

Side Step/Shuffle

This move is a lateral movement, which we don’t do often in running but is important for overall balance and injury prevention.

Side shuffles are great for activating your glutes and improving lateral stability. This is important for runners because it strengthens the muscles around your hips, which helps with balance and can prevent injuries like IT band syndrome.

How to do it:

  • Stand with your feet hip-width apart.
  • Step to the side, performing quick side shuffles for 10 to 15 meters.
  • Land on your right foot and pause, then shuffle back to the left.
  • Repeat for 2 to 3 sets.

Side-to-side Leg Swings

Leg swings are one of my favorite dynamic stretches because they loosen up the hips, essential for a smooth running stride. Tight hips are a common problem for runners, especially if you sit for long periods during the day.

How to do it:

  • Stand next to a wall or sturdy surface for support.
  • Swing your right leg from side to side across your body keeps your core engaged and the movement controlled.
  • Do 10 to 12 swings on each leg.

Lateral Lunge

Lateral lunges strengthen the glutes, quads, and adductors while improving mobility in the hips and knees. This is crucial for runners who must maintain balance and control throughout their stride. I find lateral lunges help me feel more stable during my runs, especially on uneven terrain.

How to do it:

  • Start in a standing position with feet hip-width apart.
  • Step to the side with your right foot, bending your right knee and pushing your hips back to lower into a lunge.
  • Keep your left leg straight and your back flat.
  • Push off with your right foot to return to the starting position, then switch sides.
  • Make 12 lunges on each leg.

Walking Lunges

Walking lunges are one of the best dynamic exercises for runners because they engage your entire lower body and core. This move targets your quads, hamstrings, glutes, and hip flexors. It also helps improve your range of motion, which is important for runners who need fluid movement through their entire stride.

How to do it:

  • Step forward with your right foot into a deep lunge, lowering your left knee toward the ground.
  • Push off with your left foot and step forward into the next lunge with your left leg.
  • Repeat for 10 to 12 lunges on each leg.

Butt Kicks

Butt kicks may look funny, but they do wonders for firing up those hamstrings and refining your running form.

How to do it:

  • Jog in place while bringing your heels up to kick your butt.
  • Keep your knees low and focus on quick, light steps.
  • Do this for 30 seconds to 1 minute.

Conclusion

If you’re new to warming up, I’d recommend starting with simple moves like walking lunges or side leg swings. It doesn’t take long—just 10 minutes before your run can make a huge difference.

Over time, you can add more dynamic exercises and tailor your routine based on how your body feels that day. For example, if I feel tight in my hips, I’ll spend more time on hip mobility exercises.

What Are Your Go-To Warm-Up Moves?

Do you have a favorite stretch, dynamic exercise, or sequence that gets you ready to run? Maybe there’s a routine that’s helped you avoid injuries or feel more energized.

Share your favorite moves, tips, and any advice you have for warming up effectively.