Running can be hard on your body, but spending a little time gently warming up your muscles before starting is a great way to help your body cope with the demands you're about to place on it—and improve performance as well! That's especially true if you are about to run a race or do a speed workout.
While I am a running coach, I'm also an avid runner so I know that taking the time to warm up for a run can seem tedious, but it’s worth it if it means you stay healthy and able to keep running.
There are a handful of pre-run movements I like to do before heading out the door, which were taught to me by my first run coach, who started doing them when she was a college track athlete. The three exercises take less than five minutes to do, but can make all the difference in how you feel and perform during the run.
I complete this quick warm-up routine before all of my runs and find that it helps my body to get ready. Try to do it right before your run—you don’t want too much time to elapse between the completion of the movements and the start of your run.
1. Leg swing
Why? Doing leg swings before you run can increase your range of motion, activate muscle groups, and improve stability and balance. The swinging motion helps to loosen up your hip flexors, glutes, and hamstrings as well as prep your stabilizing muscles which will help you be more efficient in your running movements.
How:
- Stand facing a wall an arm's length away, resting your fingertips on it for balance. Engage your core and stand up straight.
- Moving smoothly and with control, lift your right leg to your righthand side, then swing it to the left, passing in front of your standing leg, then back out to the right.
- Perform 10 reps then repeat with your left leg.
- Turn right side on to the wall and place your right fingertips on the wall for balance. Engage your core and stand up straight.
- Moving smoothly and with control, lift your right leg in front of you, then swing it behind you, then back to the front.
- Perform 10 reps, then repeat with your left leg.
2. Band walk
Why? The first movement, in the quarter-squat stance, is great for activating your glutes. The straight-leg version is a great way to activate your lower leg muscles.
How:
- Place a small looped resistance band around the middle of your thighs.
- Push your hips back and bend your knees slightly to lower into a quarter squat.
- Walk 10 steps forward, then 10 steps back, working against the resistance of the band.
- Then take 10 steps to either side.
- Slide the resistance band down to your ankles and take 10 steps forward and 10 back, focusing on the movement coming from your hips as you walk.
- Then take 10 steps to either side.
3. Toe walk
Why? Quick and simple, but very beneficial, toe walks will get your calves ready to run.
How:
- Stand on your tiptoes and take 10 steps forward, then 10 steps backward. Ideally, this should be done barefoot but if you're outside already it's OK to do it in running shoes.
- Take 10 grapevine steps to one side—moving sideways, cross your rear foot in front of the other with the first step, then behind it with the next step—then take 10 grapevine steps to the other side.
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