I never thought warming up was necessary, but adding this eight-minute routine to the start of every run has made me a more consistent runner
These dynamic moves will prepare your muscles before your run
For a long time, I didn’t think that warming up before a run was really necessary. I would just lace up my shoes and head out the door, starting with a slow jog, then eventually speeding up.
Sometimes, skipping a warm-up didn’t really seem to matter, but other times, I would feel stiff and heavy anytime I tried to pick up the pace. It made runs less enjoyable, which could put me off my next run. This affected the consistency of my running.
Fortunately, I wised up and started treating my warm-up as a non-negotiable before every run.
Article continues belowI still don’t like spending a long time on my warm-up because I’m almost always in a time crunch, so I have created a routine that takes less than eight minutes. Even though it’s short, it warms up everything I need to get going and always makes me feel ready to quicken the pace when the time comes.
Unlike a static stretching routine, which is better done as a post-run routine, this dynamic warm-up focuses on getting your body moving.
The movements raise your heart rate a bit, activate key running muscles such as your glutes, and open your hips so your stride feels confident and your body is ready to take on impact.
Most importantly, since adding this warm-up routine, I’ve been able to stay consistent with my running by avoiding the small aches and pains that sometimes come with working muscles hard before my body is ready.
My running warm-up
Here’s the routine in brief. Further down you’ll find explanations of how to do each movement.
- Brisk walk or light jog x 1min
- Leg swing front to back x 30sec each side
- Leg swing side to side x 30sec each side
- Walking lunge with rotation x 1min
- Glute bridge x 1min
- High knees x 30sec
- Butt kick x 30sec
- Strides x 2 sets of 30sec
Each movement builds on the previous one, so we begin by easing into the warm-up with a walk to gently raise your pulse.
The leg swings and lunges help improve your hip mobility, while the glute bridges are great for activating the muscles that provide you with power and stability during your run—this is especially important for people who spend a lot of time sitting. The high knees and butt kicks raise your heart rate and remind your body of proper running mechanics.
1. Brisk walk or light jog
Time: 1min
If you’re doing your warm-up indoors, try marching or jogging on the spot.
2. Leg swing front to back
Time: 30sec each side
How to do it:
- Stand right side on to a wall and place your right hand lightly on the wall to help with balance.
- Moving from your hip, lift your left leg in front of you, then behind you.
- Continue, swinging back and forth with control, gradually increasing your range of motion.
- Repeat on the other side.
3. Leg swing side to side
Time: 30sec each side
How to do it:
- Stand facing a wall and place your hands lightly on the wall to help with balance.
- Moving from your hip, lift your left leg out to the left side, then to the right side, moving it in front of your right leg.
- Continue, swinging side to side with control, gradually increasing your range of motion.
- Switch sides after 30 seconds.
4. Walking lunge with rotation
Time: 1min
How to do it:
- Stand with your feet hip-width apart.
- Take a big step forward with your right foot, then bend both knees to lower.
- Pause when your left knee is just above the floor, then rotate your torso to the right.
- Rotate your torso back to the center, then push through your right foot to stand upright, bringing your left foot forward to meet your right.
- Repeat on the other side, alternating sides with each rep.
5. Glute bridge
Time: 1min
How to do it:
- Lie on your back with your knees bent and feet flat on the floor.
- Engage your core and lift your hips until your body is in a straight line from knees to shoulders.
- Lower your hips back to the floor.
6. High knees
Time: 30sec
How to do it:
- Stand with your feet hip-width apart.
- Run on the spot, raising your knees to hip height.
- Keeping your elbows bent, lift your left arm as you lift your right leg, and vice versa.
- Continue at pace.
7. Butt kick
Time: 30sec
How to do it:
- Stand with your feet hip-width apart.
- Run on the spot, lifting your feet behind you, aiming to tap your butt with your heels.
8. Strides
Sets: 2 Time: 30sec Rest: 30sec
How to do it:
- Start running and smoothly speed up over the first 10 seconds of the set.
- Run fast, at around 90% of your maximum speed, keeping your body relaxed.
- Gradually slow down over the final 10 seconds to a stop.
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