I am always a bit surprised to hear that many runners do not warm up at all before heading out the door for a run. There are many benefits to doing a warm-up before running, including preparing your muscles and joints to move more effectively. It also just helps you to feel better when you start! I am sharing a quick, easy 10 minute runner’s warm-up routine that you can follow even when you’re short on time. You can also check out 4 easy ways to warm up before your run for more ideas about how to do a warm-up.
This is basically the routine that I follow most days, although I switch things around depending on how I am feeling. The one thing I like to add in when I can is mobility for my upper body (thoracic spine and shoulders.)
This routine focuses on loosening up the body, activating muscles that are important for running, and preparing the body to run using dynamic exercises. Feel free to pull whichever parts of this routine for your warm-up that you think would be beneficial for you!
Runner’s Warm-Up: Soft Tissue Work (4 minutes)
- Calves- 20 seconds each side
- Hamstrings- 20 seconds each side
- Glutes/outer hips- 20 seconds each side
- Mid/upper back- 30 seconds
- Lats- 20 seconds each side
- Quads and hip flexors- 25 seconds each side
Runner’s Warm-Up: Activate Muscles (3 minutes)
- Single leg deadlifts- 5 each side
- Dead Bugs- 10 each side
- Marching bridges- 10 each side
- Squats- 10
- Side steps with band- 10 each side
Runner’s Warm-Up: Dynamics Stretches (3 minutes)
- Hip flexors- 5 pulses each side
- Hamstring- 5 pulses each side
- Hip flexor pull- 5 each side
- Lunges- 5 each side
- Leg swings- 5 each side
- Hip circles- 5 each side (each direction)
- Toe touches- 5 each side
I notice such a difference when I include these exercises before a run, and I hope you do too!
Questions for you:
What do you think is the most helpful pre-run exercise?
What body part takes the longest to warm up for you?
Do you include upper body mobility in your warm-up?
You may also like:
Why You Should Try Running Without Headphones and How to Make the Switch
My Marathon Training Plan for Fall 2014
Pre-Run Glute Activating Exercises
Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner and Runs with Pugs to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.
Yep! Shoulder mobility is included in my warmup. I was told by the instructor in my RCAA class that I was crazy to foam roll before I ran. Guess I’m crazy then.
I’ve had multiple PTs/chiros tell me to foam roll before running, just not to overdo it. I could see why it would be bad to really dig in and make yourself sore, but I think a little loosening up can only help.
I do a lot of these, but I’ve never thought to add dead bugs to the mix – I love it! Also I am going to have to read up on adding shoulder mobility. I had no idea that had any relationship to running!
My shoulders get really tight from sitting, so when I run it affects my posture! I find that rolling my upper back and lats helps, but I also think the shoulder mobility would help even more.
I am one of those runners who doesn’t warm up before they run–but I have been known to foam roll on occasion! I’m always surprised at how much this helps! Great post!
Now that I have felt the difference I feel like I always need to warm up! I am shocked when I hear that people can just lace up and start running.
I don’t understand how people don’t at least stretch before running! I feel terrible when I don’t. Some of these are new to me so I’ll have to try them out.
I agree, I feel so much better when I do something before I run!
I’ll admit, I just head out and go. I do a lot of post-run work to foam roll and stretch, but if I’m heading out my door, I just head out.
If that works for you, then thats awesome! I wish I could save time by not warming up, but I feel so much better when I get in at least a few minutes.
Love all the photos and explanations -saving this for when I return to running!
I hope it helps when you start running again!
I have become so dependent on my foam roller lately….especially for rolling out my IT band – great tips!
I’ve heard foam rolling is great for people who struggle with IT band issues!
I start most days with a foam roll while my coffee is brewing – even if I’m not going for a run. When I travel, it’s harder. I try to do some yoga but I admit that I’ve been known to just start a run without a good warm-up. My calves are usually the last to loosen up.
Starting out the day with foam rolling is a great idea! I also think it would be helpful to end the day with it, lol. The more foam rolling the better!
I am terrible about warming up but I should because when I do I can feel a difference. Love this routine. Short and sweet.
It really does make a difference, I think!
Thank you for sharing my link! Walking lunges are my favorite before a run, since they loosen up my hips and activate my glutes. If anything, I try to squeeze in at least those and some arm swings, although I feel best if I do some side steps or lateral lunges as well.
It’s all about just doing what you can! Even if I only have time for 1-2 exercises, I always find that something is better than nothing.
Great exercises! The warm-up routine I do with my runners before class is really similar!!!
Sounds like a great way to warm up before a work out class!
I try to do a quick foam roll before running but I know I should (could) do lots of more to warm up. I usually just get right out of my car and run.
I think it makes it tricky when you have to drive somewhere to run!
I am bookmarking this. Love the suggestions. I have to admit that now I am a runner who just heads out the door!
I hope you like some of these exercises!
I do a lot of these most of the time, but need to be better disciplined to do ALL of them ALL the time 😉 I’m pinning this to help keep me accountable!
I always say something is better than nothing! I hope you can start adding some more of these into your routine!
I have found that I am more likely to do some mobility work before a race versus an everyday run…sounds like I should make more of an effort to change that 🙂
Its great that you do them before a race! I sure you would see benefits from doing them before a run as well.
You have so many good suggestions here! I have made it a priority to warm up but typically that’s a high knee march, butt kicks and some leg swings. If I have more time I’ll do some lunges or roll out, but you are right that it makes a big difference!
Those are great ways to warm up as well!
I was great about warming up when I worked with a running coach, but when I run on my own I’m horrible about it!
Things like warming up are always a little easier to do when we have someone holding us accountable for them!
Thanks so much for sharing this! I’m so lazy before a run but I know I should do more stuff like this
I bet you would feel a little more ready to run if you added in a short warm up!
I am totally 100% guilty of not warming up before I run. It’s one of those “do as I say, not as I do” things… ; )
I guess some people are just ok with not warming up before a run! I feel like my body needs some time to get moving otherwise jumping into a run feels really hard.
This is a great routine. So easy that anyone can do it! I’m getting better at rolling before I run, but I really need to activate my glutes (and check into the shoulder mobility).
I definitely notice that my forms feels better when I do a good warm up. I’m sure it has to do with my glutes and with everything else moving better!
I will sometimes warm up before a race but ashamed to say that i rarely do it before a regular run.
It seems like most runners don’t warm up before they run! I notice that I feel much more comfortable when i start running after a warm up.
I definitely hit most of those dynamic workouts before a run, but I have to admit that I’ve never foam rolled or did activated exercises before a run. This is a really helpful routine!
I hope you found something new to add to your routine!
This is a great list, Lisa. I think warming up your whole body, not just your legs is key! Especially when you tend to tense up during certain intensity workouts.
Yes, running is definitely about more than just the legs!
I save this post on Pinterest because I love it! I always feel awkward trying to stretch before I run because I just do whatever comes to mind! Now, I can be purposeful in my stretching! Thank you!
You’re welcome! I hope you find some classes you like!
Whoops, meant to say I hope you find some stretches you like:)
Haha! Thank you!
I could not imagine not warming up before a run!
Just today I had a Bodypump class before I ran, so my body felt very ready when I started running. It makes such a difference, especially in the first few kilometres!
I don’t foam roll, though. Maybe that’s something I should add.
I am always surprised as well when people say they don’t warm up! I like to incorporate hip bridges and CARS into my warm up.
I have to admit that I didn’t get consistent with a warmup until I got older. I used to just head out the door. These days I use my massage gun on my lower body, including my feet. Then I do about 5 minutes of leg swings, hip circles, squats, and hamstring curls. And yes, I feel so much better when I start running.
I’ve got to sneak out of the house to get to my run , so I don’t have the time or space to really warm up. If I linger, it wakes up the dogs, and the guys, and we can’t have that.
Is it right? Probably not. But it’s how it is.