Let's be real: most of us treat the warm up like it's optional. You lace up, you head out, maybe you shuffle slowly for the first two minutes and call it good. We've all been there.
But here's the thing — a proper dynamic warm up isn't just a nice-to-have. It's the difference between a run that feels like garbage and one that actually clicks. It wakes up the muscles you're about to use, improves your range of motion, and gets your nervous system fired up before you ask it to perform. Skip it consistently? You're leaving performance on the table and rolling the dice on injury.
The good news: it doesn't have to take forever. And we've got the videos to prove it.
What's a Dynamic Warm Up (And Why Does It Beat Static Stretching)?
Static stretching — the kind where you hold a stretch for 30 seconds before you run — has been largely debunked as a pre-run ritual. Research consistently shows it can actually decrease power output when done before exercise. Not exactly what you want before you hit the road.
Dynamic warm ups are different. They move your body through its full range of motion in ways that mimic running mechanics. Think leg swings, lunges, pivots — controlled movement that primes your joints and muscles rather than just lengthening them passively. You're telling your body, hey, we're about to do something, instead of just hoping it figures it out on mile one.
3 BALG Warm Up Videos to Add to Your Routine
We've put together three videos that cover the dynamic warm up moves that actually matter for runners. Watch them. Learn them. Do them before your runs. Your future self will be pumped.
1. Dynamic Warm Up for Runners
This is the place to start if you're new to dynamic warm ups or just want a solid go-to routine. Coach Kelly walks you through the full sequence — everything from hip openers to high knees — so you know exactly what you're doing and why you're doing it.
2. Lunge Matrix: A Must-Have Exercise for Your Pre-Run Warm Up
The lunge matrix is one of those exercises that looks simple but does so much work. It targets your hips, glutes, hamstrings, and quads all at once — the exact muscles that carry you through every single mile. If you're only adding one move to your warm up routine, make it this one.
3. Balance Pivot Matrix: A Must-Have Exercise for Runners
Don't sleep on balance work in your warm up. The balance pivot matrix challenges your single-leg stability, which is essential for runners since you're technically on one foot for the majority of your gait cycle. This one also lights up your ankles and feet — two things that take a beating on the run and rarely get any love.
How to Use These Videos
You don't need to do all three before every single run (though honestly, they go pretty fast). Here's a simple way to think about it:
Easy runs: The full dynamic warm up video is plenty. 5–10 minutes and you're good to go.
Harder efforts (tempo, intervals, race day): Stack the lunge matrix and balance pivot matrix on top. The more you're asking of your body, the more it deserves a proper wake-up call.
Rest days: These moves are also great as active recovery. Low intensity, high payoff.
The goal is consistency, not perfection. Even if you only have five minutes, do something. Your joints will thank you.
Want Warm Ups Built Right Into Your Training?
If you're ready to stop piecing things together on your own and actually train with a plan that makes sense, that's exactly what we do inside The Team. Every workout comes with coaching context — not just what to do, but why it works. Because understanding your training is what builds real confidence, and real confidence is what gets you to the finish line.