BY: Dasha Anderson, MS, NASM-PES

The Ultimate Warm Up Routine For Runners

How to warm up for runners

Lace-up, runners! As you set your sights on pounding the pavement or conquering the trails, it’s crucial to fine-tune your body to prevent injuries. Running is exhilarating, but let’s be honest— it can also be a full-on assault on your muscles and joints. To stand up to this high-intensity activity, your body needs the perfect warm-up. This routine helps reduce injury risk and takes your running to new heights.

Why warming up before going on a run is important

An effective warm-up is integral to a runner’s performance and safety. Here’s why:

  • Gradually increases the heart rate, preparing the cardiovascular system for the activity.
  • Increases blood flow to the muscles, which helps in reducing the risk of muscle cramps, strains, and pulls.
  • Loosens up the muscles and joints, thereby increasing flexibility and range of motion.
  • Helps decrease the risk of injury by preparing the muscles for the stress they will experience.

The ideal warm-up for running

Warming up for a run doesn’t have to be complicated. Here’s an effective warm-up routine you can incorporate into your running preparation. Perform 2-3 sets of 8-12 repetitions each.

  1. High Knees: Run in place, bringing your knees as high as possible. This exercise warms up the hip flexors and increases heart rate.
  2. Butt Kicks: Similar to running in place, kick your heels up towards your glutes. This targets the hamstrings and helps in mimicking the motion of running.
  3. Skipping: Alternate between regular skipping, side skipping, and backward skipping. This exercise improves coordination and warms up various muscle groups.
  4. Jumping Jacks: Jump and simultaneously spread your legs and arms, then bring them back together. This full-body exercise boosts your heart rate and warms up the shoulders and legs.
  5. Arm Circles: Stand with feet shoulder-width apart, and make large circles with your arms, forwards and backwards. This is great for warming up the shoulders and upper back.
  6. Lunges: Step forward and lower your body until your back knee is near the ground and your front thigh is parallel to the ground. This exercise warms up the thighs and glutes while enhancing balance.
  7. Squats: With feet shoulder-width apart, lower your body while keeping your back straight and focusing the weight on your heels. This is excellent for the lower body, especially the thighs and glutes.
  8. Side Shuffles: Shuffle sideways for a few feet, staying low to the ground. This lateral movement warms up the inner and outer thighs.
  9. Inchworms: Start standing, bend over, and walk your hands out into a push-up position. Walk your hands back and return to standing. This exercise engages the core and warms up the entire body.

By incorporating this warm-up routine into your running regimen, you’ll not only enhance your performance but also reduce the risk of injury. Remember that warming up is an essential aspect of any physical activity, especially something as intense as running. Happy running!

Dasha L. Anderson is a celebrated trainer and fitness expert in New York City, with a master’s degree in exercise science and sports nutrition and a specialty in performance enhancement and injury prevention. She is also the founder and head certifying instructor of Kettlebell Kickboxing and has contributed to Self, Shape, Fitness Rx, and Epoch Times.

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