Warming up before a run is one of those things (like foam rolling) that I ignore on a regular basis even though I know it is good for me.

Many times I get ready to run, go outside and start running before I even reach the end of the driveway. I THINK about warming up at that point, but it’s too late.

My son is getting ready to take a fitness test for a job opportunity and I am coaching him for the running part of it.

It has been a lot of fun seeing him improve and if he took the test tomorrow he would be ready!

One of the things as his coach that I have pushed him to incorporate is a warm-up before we head out. It is much easier to tell someone else what to do than to actually remember to do it myself!

He is normally a weight lifter and has very tight calves that prevented him from running very comfortably.

Before we head out, I have him do some stretches on the stairs for his lower legs.

That is all I can get him to do, but he sees the benefit of it so that is one warm-up he will let me “make” him do.

Why Warm-Up

There are many ideas and opinions out there on warming up…you definitely should, you really don’t need to…only do dynamic stretches (allowing the muscle to stretch and then relax over a short period of time), only do static stretches (holding a muscle in place for a short period of time)…etc.

I am not an exercise scientist, nor do I have any medical training…so the physiology behind warming up is not something I can speak to.

I only know that for myself, when I do warm-up I can get into my running groove much quicker.

It usually takes me a mile or two when I first get out on the road to really feel like the run is going well.

When I do take the time to warm- up, that feeling goes away much more quickly. And in the winter in Buffalo, it also literally warms me up before I head out in the snow and cold!

As an older runner, I want my muscles to work for me…not against me. Unfortunately it seems like my body wants to aggravate me more and more!

Warming is also a great way to stave off injury. You are getting the muscles ready to move and allowing them to accept the stress of running.

How Long Should I Warm-Up

Besides “As long as you will do it” for an answer, the warm-up also depends on the run you are going to do.

If I am heading out for a 16 miler, I am much better at getting in a 10-15 minute warm-up. I know I will be out on the road for a long time and want my body to be ready to go.

On the day after a long run, if I am going out for a slow 3-mile recovery run…I don’t warm up at all.

For days that I will be doing intervals or strides (check out this running workout post if you don’t know what those are), those are the days I am pretty good about getting a warm-up in.

My Warm-Up Routine

Like I said earlier, I am trying to loosen up my son’s calves a bit before we head out.

I have him stand on the bottom step of our staircase with his heels off the step and he will raise and then lower his legs to get a stretch.

My personal routine consists of Leg Swings, Butt kicks, Knee Grabs and if I am going on a long run I walk for the first 1/4 mile.

I don’t really time or count these things.

I know…very vague and probably unhelpful for those of you who like to know exactly how many or how much time to put in.

The thing is, I can’t tell you that.

If I say do 10 leg swings for each leg and you need 20 to feel good…will you know that and adjust or like me, if you are told something will you do as you think you should because someone tells you to and miss out on the benefit?

It would be different if you were my client or I was right next to you and knew you. What your goals were and how long you have been running. What your injuries were/are.

I don’t.

My goal is always to give people who want to run the confidence to do so.

Even though I am showing you what I do, you should figure out what to do for you.

Start here, do some of these warm-ups and also look into some other resources (I’ll provide links at the bottom of this post). If something doesn’t feel right, DON’T DO IT.

There are some warm-ups that are recommended that I don’t do because my body doesn’t like it. Your body may love some of the others. So try them out and see what things you will do and incorporate them into your pre-run.

Warm Up Resources-

These articles go a bit more into the why’s and how’s with more input on how long to do each warm-up exercise.

Why a Running Warm-Up is Key to Your Success from Runners World

How to Warm Up Correctly Before a Race from Runners Connect

How to Warm Up Before a Run from Outside

Also, check out some routines over on YouTube. Just search for “warming up before a run” for a huge list of videos!