This site may contain affiliate links – view the disclosure for more information.
Do you warm up before a run or do you just lace up your shoes and hit the pavement? If you’re someone who just hits the ground running, you might want to consider trying a pre-run warm-up routine. Stretching and warming up the muscles before a run is beneficial for many reasons, and it doesn’t even have to take that long.
This post is all about the best pre-run warm-up routine (that takes only five minutes!).
Why Should I Warm Up Before Running?
In my teens and 20s, I never stretched. Like literally never. I felt just fine heading straight out on a run and never even considered stretching after I was done with my run either. And boy did I start paying for that when I hit my 30s.
If you’re anything like me and you’re starting to feel some new aches and pains from running as you’ve gotten older, you should definitely consider a pre-run warm-up routine. Once I started warming up for five minutes before running, there was a noticeable improvement in both my performance as well as my muscle aches.
The benefits of warming up before a run include:
- Injury prevention. Warming up properly increases blood flow to your muscles, making them more flexible, and less prone to injury. Also, if you don’t stretch properly, it takes longer to ease into your run, which could be hindering your ability to run faster.
- Performance improvement. When you warm up your muscles, your range of motion and muscle efficiency increase, contributing to increased speed and endurance. So even if you don’t warm up before every run, you should at least do it before running a race to get that PR!
- Mental preparation. It’s not just your physical muscles that need to warm up; your mind does too. A pre-run warm-up routine helps you mentally transition from rest to exercise, allowing you to focus and get into the right mindset for your run.
Tips to Warm Up Effectively
To make sure you’re warming up effectively, keep the following tips in mind:
- Focus on major muscle groups. You don’t have to stretch for a long time before a run to make it effective. The main thing is to focus on warming up major muscle groups. Once these are warmed up efficiently, the smaller muscles and tendons will have an easier time loosening up as you start running.
- Use proper form and control. Your warm up is supposed to help you prevent injuries, not cause them. With that in mind, make sure you are doing warm up exercises with proper form. If you’re unsure how to do something correctly, consult with a physical therapist or trainer for more guidance to ensure you aren’t putting yourself at risk for injury.
- Listen to your body and adjust as needed. Not all runners are super flexible. In fact, I would argue that most runners aren’t very flexible because our leg muscles are almost constantly in a state of tension. So with that being said, back off on your stretching if it feels like it’s too much. Not every stretch has to be all out, it just has to be enough to get your muscles feeling a little bit looser.
- Be consistent. Try to pick a warm-up routine and stick to it before every run. It’s really hard to see progress if you’re sporadic about warming up. I’ve seen my best improvements in both flexibility and race times when I do the same pre-run routine before every single run and race.
The BEST 5 Minute Warm-Up Routine
Here it is – the most effective 5 minute pre-run warm-up routine!
1. Standing calf stretch
You can perform this one just standing, but I find that it’s more effective when you balance on a stair or curb so that you get a deeper stretch. Stand on the step with the balls of your feet on the edge and your heels hanging off. Hold onto a railing or wall for support if needed and work on keeping your body in a straight line from your head to your toes. Starting with one foot, drop your heel below the level of the step, feeling a stretch in your calf. Hold this for 15 seconds and then move onto your other side.
2. Hamstring stretch
Begin by standing upright with your feet hip-width apart. Keep your spine straight, shoulders back, and core engaged for stability. Take a small step forward with one foot, keeping both feet facing forward. Bend the knee of the leg that’s behind you slightly. Straighten the knee of your front leg, keeping the foot flat on the ground. Your front leg should be straight but not locked. Slowly hinge forward at your hips, keeping your spine straight. Extend your arms forward and reach towards your toes. You can reach for your shins, ankles, or toes, depending on your flexibility. It’s okay if you can’t touch your toes; the goal is to feel a gentle stretch in the back of your thigh. Hold this for 15 seconds and then move onto your other side.
3. Standing glute stretch
Begin by standing upright with your feet hip-width apart. Maintain a neutral spine, with your shoulders back and your core engaged for stability. Lift one foot off the ground and hug it close to your body. Hold this position for 15 seconds and then move onto your other side.
4. High knees
Stand in place and alternate lifting your knees towards your chest as high as comfortably possible. Pump your arms in sync with your knee movements. This exercise engages your core muscles and improves hip flexibility.
5. Butt kicks
Stand in place and alternate kicking your heels towards your glutes, as if trying to kick yourself in the butt. Keep a steady rhythm and swing your arms naturally. This exercise dynamically stretches your quadriceps and prepares your legs for the running motion.
6. 30-second easy jog
This will start to get your heart rate up, preparing your body for the run ahead.
7. Crossover arm stretch
Reach your right arm across your chest, keeping it straight. Your palm should be facing away from your body, with your fingers pointing to the left side. Use your left hand to gently press your right arm closer to your body, just below the elbow. Depending on your flexibility and comfort level, you can adjust the intensity of the stretch by applying more or less pressure with your left hand. Avoid forcing the stretch, and only go as far as feels comfortable for you. Hold this for 15 seconds and then move onto your left side.
8. tricep stretch
Extend your right arm overhead, reaching towards the ceiling. Bend your elbow and allow your right hand to drop behind your head, resting between your shoulder blades. Reach your left hand behind your back and grasp your right elbow. Gently apply pressure to your right elbow, pulling it towards the midline of your body. Hold this for 15 seconds and then move onto your left side.
9. time to run!
So, next time you head out for a run, try to give yourself an extra five minutes on the front end to try out this routine. Let me know in the comments how you warm up effectively before a run!