|1. Easy Jog||5 to 10 min.|
|2. Toe Walks||Walk 2 x 10 metres on your tiptoes with toes pointing straight ahead.|
|3. Heel Walks||Same as Toe walk, but as high on your heels, as possible.|
|4. Lunge walks||2 x 20 metres then 2 x 20m sideways lunge walk|
|5. Skip||Relaxed, swing the arms as you skip, and don't hurry. 20 metres forward, 20 metres backward, then do both again.|
|6. Relaxed sideways shuffle||Legs don't cross - to left 30 metres then to right 30 metres.|
|7. Carioca Runs||2 X 30 meters sideways runs to the right 2 x 30m sideways run (carioca) to left|
|8. Fast skips and straight legs||2 X fast skip 10 meters. 10meters 2 X butt kicks|
|9. Ankle bounces||20 with push all coming from ankles. Do not go for height, keep relaxed, pull your toes up as you bounce (no pointing toes to ground).|
|10. Arm drives & accelerations||(concentrate on running form & a good ballance of core stiffness & relaxation). Few vigorous arm drives then:- (Sprint race) 3 x bounds into s/o into sprint (total of 50 metres composed of 3 or 4 bounds then 20 metres s/o then 20 meters 20 metres full speed. Walk back slowly and repeat. Practise Starts - a few, if you can fit them in. (Distance race) 4 x 40m metres s/o into 20 metres fast (60 metres total) all the time concentrating on running form and relaxation.|
I have applied this routine for little over a month now and am very satisfied with it. Especially the "butt-kicks" really help to warm-up and lube my knees.
I vary the length and amount according to the distance of my run. Also I try do do a proper dynamic warm-up routine before a long run, a high-paced run, and after recovery days. When warming up for a race, consider that on cold days the full effects and benefits of a dynamic warm-up can be lost in a few minutes when waiting in bare clothing.