Name: Playbook - Sally McRae - Wake-Up/Loosen Up Pre-Run Routine
Uploaded: 2026-09-18T17:32:39.583Z
Duration: 7 min
Description: Wake-Up/Loosen Up Pre-Run Routine

Nicole Schepers

Shannan

Nicole

Thank you Sally for all the amazing work in your App. My body and heart love it

Lori Carrico

Michelle

Helen Carrington

Bernadette

Loved this for a mid day stretch and pick-me-up!! Thanks,Sally!

Dolores  “Doe” Restrepo Macias

Kelsey

You’ll perform each exercise once for 60 seconds total. 

If you sit in a desk all day/have a long commute, this pre-run routine is what you need. One of my favorite activations when I’m feeling tight or sluggish. 

Only equipment is a theraband/resistance band.

Exaggerate these movements with big arms and big deep breaths. Goal is to open up that chest, stretch the lungs, and start priming the joints. Move freely- there’s no wrong way to do this.

1 round 60 seconds

Big Flow

This is a dynamic stretch to target the hamstrings. Think of scooping ice cream from a carton ;)

Key takeaways: if you keep your flat back and chest UP the whole movement, you’ll feel a deeper stretch.

Point the toe to the sky as you place heel on ground,

Alternate for 60 seconds (1 round)

Ice Cream Scoops

Similar to the A-skip, but without the skip. You’ll drive the knee straight up and immediately put the foot back down right under the center of your body mass. 

This is great for balance, coordination, hip drive and glute activation. 

Alternate for 60 seconds (1 round)

A-Step

You can do this from the knees or progress to the feet. Wonderful for unlocking the torso, lower back, hips and chest. Breathe deep through every motion. 

Alternate for 60 seconds. (1 round)

Worlds Greatest

I do these everyday even on non-running days because ankle mobility is VITAL. I encourage you to incorporate this exercise into your daily routine too. 

Keep heel on ground, even use hands to support and press heel into the ground. 

Work up to getting knee past the big toe.

Alternate 30 seconds on one ankle then 30 seconds on the other. (1 round)

Ankle Rockers

Before you head out for your run, wrap a resistance band around your thighs and sidestep to the right for 15 seconds then to the left for 15 seconds and repeat one more time for a grand total of 60 seconds. 

Use a light to medium band- no need for a heavy duty band as you do want some range of motion. Be sure knees DON’T collapse inward as you do this.

Side-Steps (banded)

Wake-Up/Loosen Up Pre-Run Routine

Sara S

Nice quick activation! Now heading out for a long run!

Daniela

Dynamic Warmup/Activation

Jack Sayles

Great warmup for a specific workout! Hopefully I can nail it

staci

Frode Malmo-Martinsen

Race Day Dynamic Stretching Routine

Megan

Pre-Run Quick Warm-up

Aimee

Bella

Mobility has become a staple in my running-this one was quick and gave me a few more movements to add!!!

8 min Pre-Run Mobility

I loved that it wasn’t just hold for 2 minutes and that it was multiple reps. I feel like I got more from it!

Wake-Up/Loosen Up Pre-Run Routine

Community

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