It’s tempting to jump right into your run and get started, but doing some warm-up exercises before your run will improve your performance and help you stay injury-free.
Benefits of Pre-Run Warm-Up Exercises
Warming-up before a run helps to increase the efficiency of your cardiovascular system by gradually increasing your heart rate and improving blood flow to your muscles. This allows your muscles to receive a greater supply of oxygen and nutrients, enabling them to perform at their best during your run.
A warm-up routine also enhances your range of motion and flexibility. By slowly mobilizing your joints and gently stretching your muscles, you can loosen any tightness or stiffness that may hinder your running form. Increased flexibility not only improves your overall athletic performance but also reduces the likelihood of muscle imbalances and compensations that can lead to injuries.
You don’t need an elaborate warm-up program. Just do a few simple exercises to get your blood flowing, your heart rate up, and your muscles warmed and ready to go. Here are warm-up exercises to include in your pre-run routine.
Walking Lunges
Walking lunges are the same as basic standing forward lunges, except that you alternate legs and you keep walking (moving) forward. Here’s what to do:
1. Start by standing with good posture. Your feet should be hip to shoulder width apart, and your arms should be at your sides.
2. Take a big step forward with your right leg, keeping upper body as straight as possible.
3. Lunge until your front thigh is parallel to the ground and your back knee is close to the floor.
4. Both knees should be bent at approximately 90 degrees. Make sure your front knee doesn’t go past your toes.
5. Keep your eyes looking straight ahead, and don’t look down.
6. Bring up your back leg and step forward, then repeat moves from step 2, alternating legs.
7. Do 10 lunges out, then turn around and do 10 back to where you started.
Jumping Jacks
You may not have done them since high school gym class, but jumping jacks are a fantastic warm-up exercise. Here’s what to do:
1. Stand with your feet together, knees slightly bent, and arms at your sides.
2. Jump while raising your arms and bringing your legs out to your sides. Try to get your legs about shoulder-width apart or slightly wider.
3. As you’re moving your legs out, raise your arms up over your head.
4. Land on your forefoot with your legs apart and arms overhead.
5. Jump again while lowering your arms and returning your legs to the starting position.
6. Go back and repeat Steps 2-5. Do 20 jumping jacks as part of your pre-run warm-up.
High Knees
The high knees exercise will help warm-up your entire body, especially your hips, quads and hamstrings. It engages your core and gets your heart rate up. High knees are also a great exercise to work on strengthening, coordination, and flexibility.
1. Stand with your feet hip-width apart and your arms at a 90-degree angle at your side.
2. Lift your left knee up to your chest.
3. Switch to lift your right knee to your chest. Continue the movement, alternating legs. Choose a pace that’s right for you, anywhere from a slow (marching) to fast running pace.
4. Keep repeating Steps 2 and 3 until you’ve done 30 to 60 seconds of high knees.
Squats
Squats are an excellent move for your warm-up exercises because they engage your hips, glutes, quads, hamstrings, and even your core. Here’s how to do a squat properly.
1. Stand with your feet shoulder-width apart.
2. Extend your arms out straight, with your palms facing down
3. Bend your knees and push your butt and hips out and down behind you as if you’re about to sit on a chair.
4. Keep your weight on your heels and make sure your knees don’t go past your toes. Your heels should remain on the ground for the entire move.
5. Lower yourself down until your thighs are parallel to the ground. Make sure you keep your torso upright while squatting down.
6. Straighten your legs and squeeze your butt as you come back up to a standing position. Bring your arms to your side on the way up, keeping your shoulders back.
7. Do 15 reps as part of your pre-run warm-up exercises.
Knee Lift With Twist
This exercise will get your whole body, especially your core, warmed-up for your run. Here’s what to do:
1. Stand with your feet hip-width apart and hold your arms up in front of your chest, like a boxing stance.
2. Using your obliques to drive the movement, twist your upper body to right. Keep your hips and legs facing forward.
3. As you rotate to the right, raise your right knee.
4. Lower your right leg and then twist to the left, while raising your left knee.
5. Continue alternating knee lifts until you’ve done 10 reps on each leg.
Leg Swings
Leg swings really get your whole body warmed and especially engage your hip flexors and hamstrings (which are notoriously tight among runners!) Here’s what to do:
1. Stand with your feet hip-width apart. If you need it, you can support yourself on a wall or a post with one hand.
2. Face straight ahead. Lightly swing one leg forward and back like a pendulum, keeping your posture tall and your core engaged.
3. Gradually increase your range of motion, as your muscles start to relax and loosen up. Try to relax your hip joint as much as possible.
4. Do 20 swings for each leg.
Opposite Toe Touches
Opposite toe touches are another exercise that will get your core and upper body warmed-up. Here’s what to do:
1. Stand with your feet a little wider than shoulder-width apart and your arms stretched out in “T” formation.
2. Bend at your waist and touch your left toe with your right fingers.
3. Look up to the ceiling (sky, if you’re outside) following your left arm which should be pointing up.
4. Return to the starting position and bend at the waist again.
5. Reach down with your left hand to touch your right toes with your right arm stretched up. Repeat the right/left cycle 10 times.
