“Should I warm-up for my run? How?”
“Do I even need a warm-up? I don’t run very fast!”
“Warm-up?!… no time for that.”
If any of these questions sound familiar, you are clearly not alone. I field similar questions from runners often.
The answer, in short, is that preparing the body for athletic activity by warming up is important.
How an athlete prepares for a daily run, a speed workout at the track, or a race could include completely different strategies. And although the warm-up process can vary, it does not need to be something time consuming or complicated.
Read on to find out more about warming up for a run, including some ideas about how to make this work for your training.
The Science of Warming Up
Warming up facilitates several physiological responses, all of which help to prepare the body for the demands of running:
Gradual Increase in Heart Rate and Blood Flow: As you initiate physical activity, heart rate begins to respond. Movement signals a gradual increase in blood flow to the muscles, providing oxygen and nutrients to working muscles- fortifying them for the run.
Enhanced Mobility: This increase in circulation literally warms the muscle tissues. They become more pliable and more capable of efficient contraction. Light movement also encourages circulation of the synovial fluid within your joints- providing joint nutrition and mobility.
Activation of the Nervous System: Warming up the nervous system enhances coordination and reaction times- resulting in more controlled and coordinated movement patterns on the run.
The Warm-Up Plan
The complete warm-up for a daily run could last between 10-15 minutes. While it may vary between runners, some combination of the following components should be included:
Warm-Up Walk: Walking is the physical activity that is the most like running. Sometimes a brisk walking warm-up may be all you need to prepare for a run. Alternatively, walking can be used as a great starting point, followed by some Dynamic Mobility.
Dynamic Mobility: Dynamic mobility exercises, run-specific drills, and plyometrics are all categories of movement that could be included here. This is where the warm-up may become quite individual, according to what YOU need to prepare your body. *If you are looking for inspiration, an Example Series to prepare for the run is highlighted at the end of this blog.
Gradual Pace Build: At the outset of the run itself, start with a slower pace. Allow yourself to begin with some ease, and naturally pick up the pace as your body adjusts to the run.
Benefits of a Proper Warm-Up
Warming up serves multiple purposes that impart both physical and psychological benefits to prepare you for a successful run.
Healthy Transitions: Many people begin a run after periods of either sedentary activity, or periods of sustained, non-running activity- for example, first thing in the morning, on a lunch break, or after a full day of work. Spending a few minutes to prepare the body by gradually increasing heart rate, enhancing circulation to the working muscles, and providing some mobility and circulation to the joints helps make a smoother, safer transition to the demands of running.
Improved Performance: Priming the muscular, skeletal, and nervous systems enhances your movement skill and coordination. This helps with navigating terrain, sustaining your running form, and maximizing the efficiency of your strides.
Improved Focus: Warming up gives you a chance to mentally prepare for your run. This improved concentration and focus may enhance not only your run, but your outlook and focus afterward too.
Whether you're a seasoned runner or just starting out, don't skip the warm-up—it’s an essential part of your training. Incorporating a proper warm-up routine into your running regimen is integral for optimal performance, and is a great way to set yourself up for long term enjoyment of the sport.
Example Series of Dynamic Mobility
These movements should be completed within a range of motion that is comfortable to you. There are no designated “hold” times for these. Keep the movements smooth and steady, no need to rush. All of these can be completed with your running shoes on or off. For the examples that utilize a box, you can use a small bench or stair step(s) to elevate the leg.
Air Squat: Aimed at mobilizing the lower body joints and activating muscles such as the quadriceps, gluteals, hamstrings, and calves. Perform slow, steady repetitions from standing → to preferred squat depth → back to stand. Repeat 5-10 repetitions.
Side Lunges: This also mobilizes the lower body with a focus on activating muscles of the inner and outer thighs (hip adductors and abductors). Side-to-side stability is also required from the lower leg and ankle/foot complex with these. Perform smooth and steady movements as you shift back and forth between left and right sides. Repeat 5-10 repetitions on each side.
Hip Flexor and Hamstring Mobilization: Begin with one foot elevated on a surface. Move the body forward into the elevated lunge position to mobilize the hip flexor complex of the leg on the ground. Then reach the hips back and extend the knee of the elevated leg to mobilize the hamstring of that leg. Gently flow between the two movements for 5-10 total repetitions. Pause and switch sides, repeating the sequence.
Hip Flexor Mobilization:
Hamstring Mobilization:
Toe and Heel Walking: These movements emphasize balance and movement coordination, mobilize the ankles and feet, and activate lower leg and foot muscles. To complete these, raise the heels and begin taking steps forward- walking on the balls of your feet. Take 20-30 total steps. Pause and lower the heels. Turn your body to face your starting point, lift the toes up. Begin walking on your heels (not pictured)- taking 20-30 steps and returning to your starting point. Relax the feet.
Knee Hugs: Aimed at activating the hip flexors, lengthening the hip extensors. This one requires moments of controlled single leg balance- reinforcing whole body stability and single leg control. Raise one knee and use your hands to hold the knee as you rise tall through the body and standing leg. Lower the leg then repeat on the other side. Alternate x 5-10 each leg.
NOTE: These movements are offered as suggestions- no substitute for individualized coaching and advice. Use your best judgment as to whether these are safe and useful for you. Performing these movements should not cause any discomfort or pain. If you are experiencing pain, seek assessment and personalized advice from a medical professional.
Meet our Guest Writer & Expert: Carrie Truebenbach
Carrie Truebenbach, PT, DPT, MS, UESCA Run Coach is a physical therapist, health coach, run coach, and yoga teacher. Her private practice True Stride Physio & Coaching specializes in care for runners. Carrie blends her formal training and her 20+ years of professional experience to provide injury management services, alongside running gait analysis, run performance and coaching services. As a former Division 1 athlete and current trail running enthusiast, Carrie is passionate about running, and sharing the sport with others. She loves working with runners to achieve longevity in the sport as they pursue their running goals!
Check out her website here: https://www.truestridecoach.com/