What Are the Benefits of a Running Specific Warm Up?

When I first started running 20+ years ago, my pre-run routine included nothing more than getting dressed and lacing up my shoes. No hydration, no food, no warm up. Back then I could get away with those habits, at least for a little while. When I realized I wanted to see my performance improve I learned I would have to make some changes. Especially as I have gotten older, a running specific warm up is now a non-negotiable.

When it comes to warming up before a run I always say something is better than nothing. If you only have 2 minutes, use that 2 minutes rather than skipping the warm up. Better yet, cut a few minutes off your run so you have a little more time to warm up.

When I first started running 20+ years ago, my pre-run routine included nothing more than getting dressed and lacing up my shoes. When I realized I wanted to see my performance improve I learned I would have to make some changes. Especially as I have gotten older, a running specific warm up is now a non-negotiable. When it comes to warming up before a run I always say something is better than nothing. If you only have 2 minutes, use that 2 minutes rather than skipping the run. Better yet, cut a few minutes off your run so you have a little more time to warm up.

Gone are the days of static stretching before a run. Static stretching can reduce muscle stiffness, and we want some stiffness when running for our muscles and tendons to work optimally and support good running economy. There are plenty of other ways to warm up before a try, so try some things out and see what works best for you!

Running Specific Warm Ups

Dynamic Stretches

Rather than holding a stretch for a prolonged period of time, you move in and out of the stretch. This can include leg swings, dynamic quads stretches, hip flexor pulls, calf stretches, and hamstring sweeps.

Self Myofascial Release

Foam rolling or using a massage gun can help prepare your body for running by increasing blood flow to the area and making the area feel less tight before you start your workout. Rather than deep pressure or long holds, your pre-run session should be lighter and quicker.

Mobility with bands or body weight

Getting in some mobility can help prepare your joints for running and help make your muscles feel activated prior to your run. If you’re using bands you can try side steps, monster walks, or marches. Body weight exercises could include lunges, squats, and single leg deadlifts.

Drills

If you have a few extra minutes, drills are a great way to further prepare your body for running while also helping your body learn to use certain muscles and movement patterns that translate to better running.

I usually try to do drills before a speedwork session, but you can do them before any run. You can try A skips, B skips, high knees, and butt kicks.

Doing a well rounded warm up helps to prepare your body in various ways for the demands of running. If you just run easy as your warm up you are missing out on the benefits of a running specific warm up. A good running warm up can offer the following benefits:

Improves blood flow to muscles

Your heart rate will start to increase and you will get more blood flow to your muscles, preparing them for exercise.

Increases body temperature

A gradual increase in your body temperature will make it easier to transition from rest to running.

Addresses mobility

You want your muscles and joints to move well, and warming up properly can help make them work more efficiently.

Prepares the nervous system for running

This can help you feel more coordinated and have a quicker reaction time when you are running.

May reduce injury risk

Starting a fast workout or race without properly warming up can make your body more prone to running injuries.

Gradually gets your body ready to run

As you warm up your heart rate and temperature increases, your muscles get looser, and you mentally become more prepared to start your run.

You may have seen some memes on Instagram like “If you are old enough to remember xxx, you can’t afford to skip the warm up.” While all of these definitely apply to me now, also remember that bad habits will eventually catch up with you, so start adding in a warm up now, no matter how old you are!

How do you warm up before a run?
Do you use a running specific warm up?

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.