Getting the most out of your warm-up

(Because yes...it's just as important as your run!)

I don’t know a single runner who hasn’t occasionally been guilty of neglecting their warm-up. In fact, I know plenty of runners who regularly neglect their warm-up. And, when time is at a premium, it’s easy to understand why. Warming up can feel like yet another demand on your time (much like stretching at the end…another chink in most runners’ armour!) It might be tempting to think that those 10-15 minutes would be better spent either running further or emptying the dishwasher. If this all sounds very familiar then read on…

After a good warm-up you should feel physically and mentally ready for the session ahead.

Firstly, even if you’re just going out for a short jog, some sort of warm-up is still beneficial. This is especially true in colder weather and/or if you’ve been sitting down at a desk all day. Some simple mobility exercises and dynamic stretches will help prepare you to get moving safely and your body will thank you for it, I promise!

However, when it comes to hard interval sessions or races, a more comprehensive warm-up is essential to get the most out of your run and will greatly reduce your risk of injury. 

An effective warm-up is more than just a light jog. The aim is to activate key muscle groups, improve mobility and gradually raise your heart rate and blood flow to prepare your body for what is to come. A good warm-up also helps you mentally too, by focusing your mind on what you’re doing and ‘tuning in’ to what’s coming up next. 

An effective warm-up is more than just a light jog

Not sure where to start? Follow these steps: 

1. Start with a light jog for 5-10 minutes. This should be at a very easy pace - just enough to slowly raise your heart-rate and loosen your muscles.

2. Spend a few minutes doing some dynamic stretches. These are much better for a warm-up than static stretches as they will activate your muscles and prepare them to work, rather than relaxing them (which could inhibit performance and even lead to injury). Dynamic exercises also keep you moving and warm, as well as keeping your heart-rate and circulation elevated. 

   
   

Here are some examples to get you started:

• Walking lunges

• Leg swings, both forwards and backwards and side-to-side (in front of your body)

• Side lunges

• Skips

• Heel-to-bum kicks 

• High knees

• Carioca (grapevine)

3. Finish with some strides. These are short bursts of controlled speed (usually around 20-30 seconds) at around 85% of your max pace. The focus is on controlled acceleration and speed, maintaining good form, rather than a flat-out sprint. Aim to do three sets, with a walk/very slow jog recovery between each one.

After a good warm-up you should feel physically and mentally ready for the session ahead. That first interval (or first km of the race, if you’re racing) should feel like a natural progression rather than a shock to the system. You’ll feel better, perform better and be at a much lower risk of injury than if you hadn’t warmed up at all. Still wish you’d emptied the dishwasher instead...?