Areas You Should Definitely Warm Up before Running

Avoid the common warm up mistake.

Post run, the endorphins are GREAT. But the niggles, the pain? Not so much. To combat your love-hate running woes, we compiled a PT-approved dynamic warmup guide to mobilise your muscles and joints. Dynamic stretches get the blood moving and, importantly, prepare your body for an increased load. Yep, you’re able to transport oxygen (via your blood) around to the muscles and increase your core temp. Bottom line? When you’re warm, you decrease your risk of injury so you’ll be able to maintain your run routine – maybe even for years. However, our trainer advises keeping commonly misused static stretches to your cool down as they essentially undo your dynamic stretching, making you more prone to injury. Time to prime those muscles!

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QUADS & GLUTES
Your gluteus maximus is your biggest muscle, which helps to stabilise your pelvis, keep your torso aligned and propel you forward, stride after stride. Start with runner’s lunge (aptly named) to activate the quads and glutes, especially when levelled up with a twist or arms over your head. That way you’ll mobilise the hips, stretch the core and lower back so you’re using your warmup time efficiently. Follow with a few dynamic squats to get deep into both the quads and glutes.

HAMSTRINGS
Start with butt kicks, aiming for 15 or whatever feels good, to warm up your hammies.

HIPS
Transition from the quads to the hips by opening and closing the gate – while standing – for at least 5 repetitions each side. This move warms up the groin area (both adductors and abductors) and hips. Keeping with the hips, follow with a few high knees at a speed that’s as fast or slow as you feel comfortable.

WHOLE BODY
Light jog to warm up for 2-3 minutes and break a light sweat before your full-out or interval run to increase your heart rate and blood flow to your working muscles.

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POST RUN
You’ve caught your breath, sipped your h20 and you’re ready to shake it off. Start by walking 100-200m to cool down and reduce the risk of blood pooling in your muscles (which could lead to fainting or lightheadedness), especially after tough interval runs. Now’s the only time you should be static stretching (holding various stretches), to help reduce tightness and improve range of motion. A static stretching routine should include your calves, lower back, quads and hamstrings, holding as you feel necessary. We love the oldies: a deficit heel drop towards the floor, pretzel stretch on your back as well as a standing quad hold.

We all know the meditative benefits of yoga, but on a physical level, the static stretches it’s known for work to lengthen and strengthen your joints. The basics: downward dog, child's pose, pigeon and side lunges will work to said benefits as well as improving your running (and general) posture. Post-run yoga? Alternating with your run days? Tick, Tick.

THE BREAK DOWN
If you only have five minutes...

1. Walking runners lunge - 5 each side

2. Open and close the gate - 5 each side

3. But kicks - 10 sec

4. High knees - 10 sec

5. Low to medium intensity jog - break a light sweat

6. Light walk to cooldown - 100-200m

7. Static stretching - only when finished your run