After 30 years of running, I am finally dedicated to my warmup routine for runners. I admit it took me a while to get on board but now I can look back and wish I’d started sooner. Here’s why you should be doing it too.
This post is sponsored by adidas.
Why is a Warmup Routine for Runners so Important?
You might say, “I’ve been running for a while without a warmup. Why should I add it now?” Here’s why:
Warming up helps loosen up the joints
Starting out cold is hard on the joints, especially hips and knees.
Warming up helps increase blood flow to the muscles
Getting that blood flowing before your run will help you run better, especially in a race situation.
A warmup routine helps to activate the glute muscles
The glutes are the muscles that we use for our power during a run. If they’re not activated they may not be as powerful (and some of that effort can transfer to the low back muscles).
An active warmup prepares your body for your running
Warming your muscles, increasing your heart rate, and loosening up those joints before you start your run means that when you actually start running you’re ready to go.
A warmup routine for runners helps reduce injuries
Taking all of the above into account, a runner will have fewer injuries because their body is ready to run.
Adding a dynamic component to your warmup routine will improve performance
Getting that blood flowing and muscles activated will help improve your performance by literally preparing your body to run. This can be especially important for a race or speed workout.
The “I don’t have time to warm up” excuse
Yes, we all want to run. Taking even 10 minutes to warm up feels like it’s taking time away from that run. Well, if a warmup can help you get better results from your run, prevent injuries (thus not having to take time off due to injury), and generally make your run feel better, what’s not to like about it?
10-Minute Warmup Routine for Runners
This warmup only takes about 10 minutes and it is well worth the time. If your time is really short, you can cut down the time by eliminating one or even two of the parts.
Warmup Routine for Runners: Part 1
Muscle Activation with a Massage Gun (or Foam Roller)
Use a massage gun on a low setting to target muscles in your feet, calves, glutes, and hip flexors. You can also hit your own “trouble zones.” Keep the pressure light and move quickly. Don’t spend more than 30 seconds on each muscle group.
Warmup Routine for Runners: Part 2
Active Warmup
To me, this is the most important part of the warmup routine for runners. I like to use my arms simultaneously to get the blood flowing in the upper body too. Watch the video for demonstrations.
Leg Swings (forward and back), 10 on each side
Leg Swings (side to side), 10 on each side
Hip Circles, 10 on each side
Squats, 10
Side Lunges, 10 on each side
Warmup Routine for Runners: Part 3
Dynamic Warmup
This part of the warmup is especially important before a race or speed workout. It will really increase that heart rate, get that blood flowing, and help you feel light on your feet so that you can be successful in your race or workout. There are many options for the dynamic workout, these are my favorites. Watch the video for demonstrations.
Walking lunges, 25 meters
High skips, 25 meters
C-Skips, In place, about 10 on each side
Butt kicks, 25 meters
If you are warming up for a race, I suggest doing the dynamic warmup after about a 10-minute easy run. If you do that you can add a couple of sets of strides.
If you’re not racing, I’d suggest starting your run with about 10 minutes of easy running before any other workout.
If you add this 10-Minute Warmup Routine for Runners I know you will find that you will improve your performance and lower your risk of injury.
I’m so happy that the weather is finally cooler here. I love wearing this cozy hoodie while I warm up. After my warmup my shoes are ready to run.
And Now It’s Time for the Runners’ Roundup!
Weekly Linkups
My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!
Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco
Warming up is so important! I Try to do some foam rolling and then some band work, followed by things like leg swings. It feels so much better to start running after a good warm up!
So much better! I finally have even convinced by husband to warmup!
Warm ups are essential for me! I do many of these same moves. Everyone has 5 min to warm up
Seriously. It is so quick and it makes such a difference!
Yes I do know the importance of a warm-up.
But I rarely do it.
I’m always rushed for time. sigh.
I’ve learned it’s worth the extra 5 minutes it takes. My body thanks me.
So guilty of “I don’t have time.”
Ugh. That’s just 10 minutes earlier I have to get up. But I know you’re right and I should get better about it. No excuses!