How to Warm Up for a Run

Warming up before a run is like revving up your own personal engine. A good warm-up routine can lead to better performance and helps reduce the risk of injury.

Instructions

Difficulty: Moderately Easy

1. Do one or two easy stretches. A good starting stretch is to slowly bend down and extend your arms toward your toes as you keep your feet together and your knees straight.
2. Hold this stretch for 15 to 30 seconds.
3. Do light aerobic exercise. Walking briskly, jogging slowly, cycling on a stationary bike or participating in easy calisthenics will loosen up your muscles and warm you up for your run.
4. Maintain the aerobic exercise for 5 to 10 minutes. For example, walk a few blocks in the neighborhood or one to two laps on the track. Try not to rush the warm-up exercise.
5. Stretch fully after the aerobic exercise. Your body should be warm and stretching should be much easier.
6. Stretch for 10 to 15 minutes. Do static stretches that are slow and gradual. Try not to quickly jerk any muscles, and avoid bouncing in your stretch.
7. Stretch your shoulders, neck, calf muscles, quadriceps, hamstrings and groin area. Hold each stretch for 15 to 30 seconds.
8. Begin the run. Try not to race out of the gate, but instead jog slowly and gradually build up your speed.
9. Cool down. Cooling the muscles down is as important as warming up. Walk for 5 to 10 minutes to keep the blood flowing throughout the body. Perform some additional static stretches to avoid muscle cramps and soreness.

Tips & Warnings

• See a personal trainer for more details about which stretches are right for your exercise level.
• Stretching daily will make your muscles more relaxed and limber.
• Whether you stretch before or after a run, or just later in the day, stretching increases not only your flexibility but also your endurance.
• Avoid eating just before the run. Your body needs time to digest food and beverages.
• Many other stretches may help your performance. Ballistic stretches (more rapid stretches that include bouncing), for example, may be helpful for more experienced runners.
• If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.