Warm-Up Before Running: Avoid Injuries, Run Better

Warming up is a prerequisite for any sport. For the STEEL coaching team, warming up is just as important as the actual running distance, as it allows the body to transition from rest to a state of readiness for exercise. During this phase, heart rate, breathing, and body temperature gradually increase, preparing the body for more intense physical activity.

But how do you warm up correctly? Which warm-up exercises are most effective for runners? All of this will be explained clearly and thoroughly in the article below!

Warm-Up Before Running: An Unbreakable Rule for Runners

Rushing into a run at high speed right from the start can lead to unnecessary risks, including muscle strains, joint twists, or an inability to maintain pace over long distances, resulting in fatigue.

A study published in the Journal of Human Kinetics divided 36 athletes into three groups:

1. Those who warmed up for 20 minutes before exercise.
2. Those who warmed up only after exercise.
3. Those who did not warm up at all.

All groups then underwent pain threshold tests over the following two days to compare muscle soreness. Surprisingly, the group that warmed up beforehand had the highest pain threshold and experienced less muscle soreness.

Professional runners often emphasize that the shorter the race distance, the more thorough and intense the warm-up should be. For example, 5km runners commonly warm up for 7-8 km to feel energized throughout their run.

However, the benefits of warming up have a limited time frame. After 45 minutes of rest, muscle temperature quickly drops, bringing the effects of the warm-up back to square one.

Benefits of Warming Up Before Running:

• Heats Up the Body: Warming up creates internal heat, stimulating blood flow to all muscle groups. This reduces the risk of muscle strain and injury during running.
• Enhances Cardiovascular Performance and Circulation: Warm-up exercises boost heart activity and blood circulation in muscles and joints, supplying more oxygen and nutrients to the body.
• Improves Joint Load Capacity: Even quick warm-ups increase cartilage thickness, expanding the contact surface between bones. This evenly distributes pressure across joints, reducing the risk of overloading specific areas and minimizing injury risks.

As we age, muscle flexibility decreases, making warm-ups even more critical to prevent unnecessary injuries and maintain a full range of motion. Therefore, STEEL recommends warming up for at least 10-15 minutes before each run.

Effective Warm-Up Exercises for Runners

There are numerous warm-up exercises runners can use to prepare their bodies before a run. Depending on your route, strategy, and personal preference, you can choose different warm-up routines. Below are quick 5-minute warm-ups commonly used by the STEEL coaching team during training, which runners can follow:

High Knees

High knees engage the core, strengthen the center of the body, and improve agility and coordination. The quick rhythm also elevates heart rate, enhancing movement readiness.

How to Perform:

• Stand tall with feet hip-width apart, arms by your sides.
• Lift one knee toward your chest as high as possible.
• Lower the leg back to the starting position, then immediately lift the other knee.
• Alternate legs at a controlled, fast pace.
• Keep your body upright, look forward, and avoid shrugging your shoulders.
• Perform for 20-30 seconds, rest, and repeat 2-3 sets.

Butt Kicks

Butt kicks target key muscle groups such as the quadriceps and hamstrings. Regular practice improves speed, physical performance, and shapes the thighs and glutes.

How to Perform:

1. Stand tall with feet hip-width apart, arms relaxed by your sides.
2. Lift one heel toward your buttocks while keeping the other leg straight.
3. Alternate legs in a continuous motion, engaging the hamstrings and glutes.
4. Keep your upper body stable and avoid arching your back.

Perform 15-20 repetitions per leg, increasing speed or adding forward movement as you progress.

Leg Swings

Healthy hip muscles prevent common running issues such as knee pain or iliotibial band syndrome. Leg swings are an excellent way to warm up your hip muscles.

How to Perform:

1. Stand tall, feet shoulder-width apart, weight evenly distributed.
2. Swing one leg forward to feel a stretch in your hamstrings and glutes.
3. Swing the same leg backward, feeling a stretch in your quads.
4. Repeat 10-15 times per leg, gradually increasing the range of motion.

Mountain Climbers

Mountain climbers mimic climbing movements, providing a full-body workout that burns fat and strengthens major muscle groups. When performed at a higher speed, they double as high-intensity cardio.

How to Perform:

1. Begin in a plank position, hands directly under shoulders.
2. Bring one knee toward your chest, then return it to the starting position.
3. Alternate legs in a continuous, climbing-like motion.
4. Maintain a stable core and avoid letting your hips sag.

Perform 10-15 repetitions per leg, increasing speed for added intensity.

Hip rotation

Hip rotation exercises improve pelvic mobility and joint flexibility, making running easier and reducing injury risk.

How to Perform:

1. Stand with feet shoulder-width apart, hands on your hips.
2. Slowly rotate your hips to the left, then to the right.
3. Repeat 10-15 rotations in each direction.

For added challenge, try lifting one foot off the ground while rotating your hips.

A Skip

This exercise enhances coordination, engages the quads, glutes, and calves, and builds endurance for better running efficiency.

How to Perform:

1. Stand tall with feet hip-width apart.
2. Step forward with one foot while hopping slightly and bringing the opposite knee upward.
3. Alternate legs in a rhythmic motion.

Perform 20-30 repetitions, increasing speed or hop height as you progress.

Arm Circles

This exercise strengthens the shoulders, chest, and upper back.

How to Perform:

1. Stand tall with feet shoulder-width apart, arms extended at shoulder height.
2. Rotate your arms in small circles forward for 30 seconds, then reverse for 30 seconds.

Inchworm

This full-body exercise focuses on the core, shoulders, and hamstrings.

How to Perform:

1. Stand tall, bend forward, and touch your toes.
2. Walk your hands forward into a plank position and hold for 2 seconds.
3. Walk your hands back to the starting position and stand up.

Repeat for 1 minute.

When performing exercises, make sure to use correct techniques and avoid overexerting yourself to prevent unnecessary strain or injuries.

If you experience any issues or require detailed guidance, feel free to consult the STEEL coaching team. We are always ready to provide advice, recommend warm-up routines tailored to each runner's physical condition, and offer the most attentive support possible.

Three Essential Warm-Up Exercises to Prevent Cramps While Running

Cramps are a common issue runners face when skipping the warm-up phase before running. Running is a high-intensity activity that involves constant muscle movement and tension. Without warming up, muscles are more prone to spasms and cramps, leading to discomfort and turning your workout into a frustrating experience.

To avoid this, perform these three simple yet highly effective exercises:

1. Quadriceps Stretch

This exercise targets the thigh muscles to reduce tension and prevent cramps.

How to Perform:

1. Stand on your right leg and lift your left leg behind you.
2. Reach your right hand back to grasp your left ankle, pulling it gently toward your buttocks.
3. Hold the stretch for 30 seconds, then switch sides.
4. Repeat alternately on both legs for 3 minutes.

2. Calf Stretch

This exercise alleviates tension in the calves, preventing cramps during running.

How to Perform:

1. Step your right foot forward and extend your left leg straight behind you.
2. Keep your left heel on the ground and apply gentle pressure to stretch the calf muscle.
3. Perform the stretch for 1 minute, then switch sides.

3. Seated Hip Stretch

This stretch improves flexibility and alleviates tension in the hips and thighs.

How to Perform:

1. Sit on a chair with your feet flat on the ground.
2. Cross your left ankle over your right thigh.
3. Gently press down on your left knee using your hand, applying slight pressure.
4. Hold the stretch for 1 minute, then switch sides.

Important Notes from the STEEL Coaching Team

“COOLING DOWN AFTER RUNNING IS JUST AS IMPORTANT AS WARMING UP”

Post-exercise or post-race cool-downs are equally crucial as warming up. After completing a run or workout, consider these steps:

• Breathe deeply and steadily to help your body return to its normal state.
• Stay hydrated to replenish the water lost during exercise.
• Once you feel recovered, jog lightly for a few minutes at a comfortable pace. This helps relax your muscles, absorb oxygen and nutrients, and restore your body to its pre-exercise state.

If you’re new to running, seek advice from experts. They can help you establish a tailored training program that combines proper nutrition and sleep habits for optimal results.

At STEEL, we offer premium one-on-one coaching programs with meticulously designed training plans tailored to individual goals and fitness levels. Our professional, dedicated coaches can inspire you to conquer running with confidence and enthusiasm.

Find your inspiration and start your journey with STEEL’s expert coaching team: STEEL Training Programs.