We all know that warming up before a run is important, right? But how many times have you skipped a warm-up and just headed out the door for a run? I’ve been guilty of this too, especially when I run on the treadmill.
There are many reasons why it’s imports to warm up before a run. Not only will it help to prevent injuries, but it also prepares your body for a strong run or workout. I know that my first mile always feels much better when I complete a warm-up before heading out the door!
Running in cold weather can be especially risky without a proper warm-up. However, even in warmer temperatures our bodies need time to prepare for a workout and ease their way from either sleeping (if you are a morning runner) or sitting at work (if you are an evening runner). Even if you have been moving around all day, there are specific things you can do to set yourself up for a good run.
Foam Roll as Warm Up
Many people save foam rolling until after a run (which is fine!) but have you ever tried doing it before a workout? Foam rolling can be a great way to warm up your muscles before a run. I have a lighter foam roller that I use pre-workouts (compared to my Trigger Point foam rollers that I use after a workout or other times during the day.)
I use a routine that I learned when I started doing the Running For Real Strength Training Program last May. It basically hits all the main areas like quads, hamstrings, glutes, inner thighs, calves, and back. If I’m really short on time I just focus on my quads, calves, and back.
You may also like: Beyond Foam Rolling: Using Self-Myofascial Release Strategically to Prevent Injury
Dynamic Stretching
By now we should all know to save the static stretching for after a run. However, dynamic stretching is a great way to warm up for a run or workout!
Dynamic stretching can be very simple: you can use the same stretches that you would do for a static stretch, but move in and out of the stretch slowly and gently, not overstretching or forcing yourself into an uncomfortable position.
For example, if you were to do a hamstring stretch by lying on your back and lifting up one leg, slowly, bend and straighten your knee so you feel a gentle stretch in your hamstring, but don’t hold the stretch for more than a second or two.
You can also do things like walking lunges, leg swings, or leg circles.
You may also like:
Is Stretching Worth your Time? Things to Consider When Deciding if you need to Stretch
The Great Stretching Debate
Activate your Muscles as a Warm Up
If you are someone who tends to skip over your core work, try doing it before your run! This can actually help you to activate the muscles you will be using while you are running. Just keep in mind not to work TOO hard. You don’t want to completely burn out your muscles before a run!
Some examples of exercises you can do before a run include side steps with a band, bridges, dead bugs, squats, and single leg dead lifts. Ever been to physical therapy? Try doing some of the rehab exercises you learned, even if you’re not currently injured!
I also really like the myrtle routine, which can be used pre or post-run.
You may also like: Get Your Core Ready to Run Workout
Get Moving
Even if you are really resistant to completing a warm-up, you can at least get moving before your run! Spend a few minutes walking to prepare your body to transition to running, or if you have cardio equipment as an option you could hop on a bike or elliptical for 5 minutes. Just make sure you are doing something to get yourself ready to run! This is especially important if you are doing a hard workout.
Also remember to start out your run slowly. Any hard workout should have about a 10 minute easy run built in before any hard running. Most runners also run their first mile the slowest (myself included) which shows that our bodies need time to get used to running before going fast.
Completing a pre-run warm-up does not need to be complicated or take a long time. Choose one or a few things from this list and spend 5 to 10 minutes preparing your body for a run. Anything that helps to prevent injury and can make you runs stronger and faster is worth taking a few minutes to do!
Give this 10 minute runner’s warm-up a try!
You may also like: Confessions of a Weak Glute Runner
What is your favorite way to warm up before you run?
Are you a fan of dynamic stretching?
Do you ever foam roll before a run?
I’m of the “get moving” school of thought–I just go and consider my first mile my warm up!
Kind of funny, while I was shivering on Sunday before my race, and I mean shivering, I thought maybe that would count as a warm up!
It probably helped a little to be shivering rather than standing completely still!
I’m definitely guilty of this, especially if I run on the treadmill or if I’m doing a shorter run. I’m going to make a conscious effort to make sure i warm up before every run while I’m training for the Cleveland Half Marathon.
That sounds great! Its so easy to skip a warm up especially for short or easy run.
Does doing blogs and drinking coffee count as a warm up? Haha. I never warm up before a run nor do I foam roll. I barely remember to do it afterwards.
I wish that blogging and drinking coffee counted as a warm up!
This is such a great reminder! I rarely (read never) warm up before a run, I just dash out the door! Thanks for sharing..who knew foam rolling before a run was a good idea?!
The foam rolling can be really helpful to do before a run!
I don’t foam roll before a run, but I have done it before strength training. if I’m not biking that day, I still need to warm up my muscles before jumping in with the weights.
Its great to warm up before strength training with the foam roller as well!
I notice a huge difference when I spend a few minutes doing arm swings and various lunges to warm up before a run. If I’m feeling tight from the day before, sometimes I will do a couple passes with the foam roller as well.
I agree, it feels really good to do a warm up before a run! And the foam roller can definitely help with lingering tightness.
I’m guilty of skipping a warmup WAY too often. 🙁 I need start foam rolling beforehand again. It’s such a great warmup!
It really is! Not only does it help you warm up, but it also loosens up tight muscles!
I love using the bike and doing activation exercises!
Those are great ways to warm up!
I am so bad about warming up before running! I do often foam roll before but I am always running late to meet the group and I rarely warm up. Thanks for the reminder
It can be tough to fit it in!
Thanks for this post – I need to be better about warming up. Usually, I just wake up, roll out of bed, and RUN. If I think too much or wait too long I get distracted and find other things I “need to do” haha…
Haha probably better to just do it then and not get distracted!
I always seem to be on a time limit and I admit I frequently just head out the door. I am so slow these days though, so that counts as a warmup, right?
When I have more time though, I do spend some time with my roller and some glute activation exercises.
It can be so temping to skip a warm up, especially when short on time. I really feel the difference when I do something before my run!
I warm up now before a speed workout because that is what my coach has me do. If not then I’d probably not be doing it. Something new for me is a warm up before a race. I did it the first time on Sunday and it helped because I wasn’t as cold when I started running. I know that isn’t the point of it but in this case it definitely helped.
Thats great that it helped you to warm up before your race! I think its especially important to warm up before running in the cold.
For years I would just get out the door and go! The last year or so I’ve been better about a quick warm up- a few high knees, butt kicks and leg swings. And I’m always good at making that first mile slow- my body doesn’t really give me a choice. 🙂
I’m always shocked when someone tells me their first mile was their fastest! Mine is always a good 30 seconds slower than the rest.
These are all such great tips! Funnily enough, warming up before a run is something that I actually do, lol – but I’ve never tried foam rolling before a run! I always feel bad when Bret has to wait for me to warm up, but it really makes a difference!
I feel like once you start warming up before runs you can really tell the difference. Rob doesnt warm up either and I feel like it takes me so much longer than him to get out the door!
I always either walk up and down my stairs (if it’s cold out) or walk for a few blocks and then start walking slowly. I suck at doing any other kind of warm up.
Walking up and down the stairs for a warm up is a great idea!
I never foam roll BEFORE a run, but I have a little warm up routine to get me ready… usually it’s high-knee walking in place, leg swings, ankle rolling, backward lunges, squads, arm swings and clap jacks or jumping jacks.
That sounds like a great warm up routine!
Warming up makes such a difference!
My PT showed me some great dynamic stretches a few years ago and since then they belong to my running routine. You are right, it doesn’t take long.
I’ll need to try foam rolling as a warm-up, I’m sure that’s effective, too.
That’s great that you have a PT recommended routine to use!
I come and go with pre-run foam rolling, but I do see the value in it. I (almost) always do some dynamic stretches before heading out. I also use my Theragun to hit the “troublesome” spots. I was very disciplined about doing 10 flights of stairs as a warm-up…but somehow, that habit has dwindled recently (maybe that’s a factor in my recent grumpy glute region?).
It always sounds like a great idea to use the Theragun but I never think to do it! I need to give it a try at some point!
It took me about 60 years but I finally have become consistent with my warmup. I start before I put on my shoes and use my massage gun on my feet, calves, quads, hamstrings, and glutes. I get into my psoas too. And any other part that needs it. 😁 Right before I run I do leg swings, hip circles, squats, and butt kicks. And I usually walk to the end of the block before I start running. I even got my husband to warm up! Though all he does are leg swings. Better than nothing!
That sounds like a great warm up routine! I always feel so much better when I do a thorough one. Something is always better than nothing!
I am happy to report that I have completely changed my ways since I last commented on this. I have become religious about warming up and I do all of these
That’s great news!
Nope. I am really bad at this. My excuse is that I am always so pressed for time.
I do before a long run try to walk a bit because I start running.
I think walking and starting out slow does help!
I walk the dogs most mornings before I run. That’s the perfect warm up.
Perfect! And you’re multi-tasking!