Running Warm-up: How to Prepare for Every Run
A good running warm-up is essential to prepare your body for the demands of running and reduce the risk of injury. I know you can prime a good run with just warming up running slower pace and sometimes I do just that! Sometimes people have a hard time activating muscle groups during their strides and this leads to form faults and at times pain. So… priming muscle groups prior to doing a warmup jog is what I do. Especially before my 60+ minute runs (which I usually never run for less than 60 minutes). Here's a simple and effective warm-up routine for running:
Dynamic Stretching: Start with some dynamic stretching exercises to increase blood flow, flexibility, and range of motion. Some examples include:
Walking lunges: Assume the lunge position and twist your torso back and forth or even reach your elbow down to the ground next to your forward foot. This will open up your hips really nice! Repeat for 10-15 reps each leg
Hip circles: Rotate your hips in a circular motion. I do this walking backwards with a hop. Start by lifting your knee straight out in front of your torso, up to your chest as high as you can. Then bring it all the way around (ideal is greater than 90 degrees from the starting position). Then lower it to the ground and repeat with the other leg. Once you get a rhythm you will work in the bounce which also primes the calf muscles to work during your run! Repeat for 10-15 reps each leg
Calf raises on a step: lower your heels as low as you can to the ground (feel the stretch in the back of your claves), then push down with the balls of your feet into the step. This will bring your heels high to the sky. Repeat for 10-20 reps.
Joint Mobilization: Perform light joint movements to lubricate your joints and prepare them for impact. Don’t spend too much time in this area. Less than 30 seconds.
Ankle circles
Knee flexion and extension
Hip rotations
Light Cardio: Begin with 5-10 minutes of light aerobic activity like jogging in place, jumping rope for 3x30 seconds, jumping jacks 3x30 seconds. This helps raise your heart rate and body temperature.
Running Drills: Incorporate running-specific drills to prepare your muscles for the running motion and improve running efficiency. Some examples include:
High knees: Lift your knees high with each step.
Butt kicks: Kick your heels up towards your glutes with each step.
A-skips: Mimic a skipping motion, emphasizing knee lift.
Strides: Perform a few short, fast-paced strides (approximately 50-100 meters) at a pace slightly faster than your intended running pace. This helps activate your fast-twitch muscles and prepares you for the intensity/pace you will be running at. It also will help engage the proper stride rate which is near 180 steps per minute.
Static Stretching: I NEVER RECOMMEND THIS TO ANYONE PRIOR TO AN ACTIVITY!!
Warm-Up Progression: Depending on the intensity and duration of your run, your warm-up can be adjusted. Longer and more intense runs may require a more extended or more focused and specific warm-up. My athletes get custom warm-ups because they all have their own deficits that need to be addressed prior to running. This helps keep them running for a lifetime.
Remember that everyone's body is different, and you should listen to your body. If you feel any pain or discomfort during your warm-up, it's essential to address the issue before proceeding with your run. Additionally, your warm-up should be tailored to your specific needs and running goals. Consult with a fitness professional or coach for a personalized warm-up routine if needed. At Motivation Health & Wellness we specialize in running athletes and can lead you down the right path to reach your goals.
If you have any questions, feel free to reach out via email or book a free 15-minute call on our “get started” page and I’d love to chat with you about your goals and give you some tips to get you on the right path!
Stay Strong and Stay Healthy! 🔥✊
Dr. Jayson Dahlquist DPT, CAFS, Certified Running Specialist/Coach
