Set the timer to 126 seconds

Online timer for 126 seconds

Starting your waterfront warm-up for a second round gives you time to loosen up without drifting into the run itself. For one hundred and twenty-six seconds, move through ankle rolls, leg swings and a few easy marching steps while your breathing settles. The repeat can suit a cool morning by the harbour, especially if the first round felt more like waking up than preparing to run.

Halfway through the repeated warm-up, your phone may dim or lock while the countdown keeps running. Leave it somewhere audible, such as on a bench beside your water bottle, so you do not keep interrupting the movements to wake the screen. If wind or nearby traffic masks the alarm, use vibration on a firm surface where the finish will be noticeable.

Repeating the same waterfront sequence also shows whether the interval fits what you are doing. Shorten the next round if you finish every movement and begin waiting; extend it if brisk weather has you moving cautiously or if you have added another mobility exercise. The useful measure is whether the sequence feels complete when the alarm sounds, rather than whether your routine can be squeezed into a fixed countdown.