The Standard Warm up Routine for Runners (Updated!)

PDF Guide: Routine details: The Standard warm-up routine is a series of dynamic flexibility exercises to help runners warm up before a run. Unlike static stretching, the Standard Warmup actually warms you up! It elevates your heart rate, respiration, perspiration, opens capillary beds, lubricates joints, and metabolically primes the body for running. If you'd like to reduce your injury risk, feel better on your runs, and improve performances, the Standard Warm-up Routine can help! You can also get an illustrated version of the routine: Jason Fitzgerald is a USATF running coach, 2:39 marathoner, and the founder of Strength Running (one of the web's most popular running blogs and coaching businesses). A member of the Greatist Expert Network, he's also the 2017 Men's Running Magazine's Influencer of the Year and a contributor to Competitor Magazine, Active, Runner's World, Lifehac