{"id":1084,"date":"2019-04-02T20:35:05","date_gmt":"2019-04-02T20:35:05","guid":{"rendered":"http:\/\/carolineg1.sg-host.com\/index.php\/2019\/04\/02\/2019-4-2-how-to-warm-up-before-a-run\/"},"modified":"2023-10-10T20:38:38","modified_gmt":"2023-10-10T19:38:38","slug":"how-to-warm-up-before-a-run","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/how-to-warm-up-before-a-run\/","title":{"rendered":"8 warm up exercises to try before your next run"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:192.1200750469%; }img#mv-trellis-img-1{display:block;}img#mv-trellis-img-2::before{padding-top:149.92679355783%; }img#mv-trellis-img-2{display:block;}img#mv-trellis-img-3::before{padding-top:149.92679355783%; }img#mv-trellis-img-3{display:block;}img#mv-trellis-img-4::before{padding-top:149.92679355783%; }img#mv-trellis-img-4{display:block;}<\/style>\n<p>The warm up before a run is arguably one of the most important things you should be doing as a runner.<\/p>\n\n\n\n<p>Whether you&rsquo;re planning to run 100 metres, a 5k or a half marathon, the warm up is an essential way to prepare yourself physically and mentally for the run or workout.<\/p>\n\n\n\n<p>But what warm up exercises should you do as a part of a warm up?<\/p>\n\n\n\n<p>What should be the focus of the warm up?<\/p>\n\n\n\n<p>What type of stretches should you do as part of a warm up?<\/p>\n\n\n\n<p>I&rsquo;ll answer all these questions in this guide!<\/p>\n\n\n\n<p>And the good news is there are warm up exercises that you can do to level up your body and mind for your run.<\/p>\n\n\n\n<p>In this guide explore:<\/p>\n\n\n\n<ul>\n<li>What is a warm up?<\/li>\n\n\n\n<li>What are the benefits of a warm up?<\/li>\n\n\n\n<li>What should be included in a warm up?<\/li>\n\n\n\n<li>How long should you warm up before a run?<\/li>\n\n\n\n<li>8 warm up exercises to do before your next run<\/li>\n<\/ul>\n\n\n\n<p>Ready?<\/p>\n\n\n\n<p>Let&rsquo;s get started!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-533x1024.png\" alt=\"warm up exercises\" class=\"wp-image-11482\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-533x1024.png 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-156x300.png 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-768x1475.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-500x960.png 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-625x1200.png 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-150x288.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20533%201024'%3E%3Crect%20width='533'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"warm up exercises\" class=\"wp-image-11482 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises.png\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-533x1024.png.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-533x1024.png.webp 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-156x300.png.webp 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-768x1475.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-500x960.png.webp 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-625x1200.png.webp 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-150x288.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises.png.webp 1000w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">What is a warm up?<\/h2>\n\n\n\n<p>You can think of a warm up as a &lsquo;dress rehearsal&rsquo; for your run.<\/p>\n\n\n\n<p>It mimics the activity that you&rsquo;re about to do so your body is prepped as much as possible.<\/p>\n\n\n\n<p>Think about it: you wouldn&rsquo;t go straight into a singing competition without some sort of vocal training &ndash; the same applies to running.<\/p>\n\n\n\n<p>You need to warm up your muscles in order to achieve peak performance during your run and help prevent injury.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/dynamic-warm-up-stretches-to-do-before-a-run\/\" data-type=\"post\" data-id=\"5753\">Dynamic stretches for runners: 9 exercises to do before a run<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">What are the benefits of a warm up?<\/h2>\n\n\n\n<p>Here are the benefits of a warm up:<\/p>\n\n\n\n<ul>\n<li>Improves performance<\/li>\n\n\n\n<li>Raises your heart rate and body temperature<\/li>\n\n\n\n<li>Increases blood flow to your muscles<\/li>\n\n\n\n<li>Reduces muscle soreness<\/li>\n\n\n\n<li>Lessens the risk of injury<\/li>\n\n\n\n<li>Gets you physically and mentally prepared for the run<\/li>\n<\/ul>\n\n\n\n<p><strong>Improves performance<\/strong><\/p>\n\n\n\n<p>According to a <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19996770\/\" target=\"_blank\" rel=\"noopener\">2010 study<\/a>, a warm up was shown to improve performance by 79% in each of the criteria examined. <\/p>\n\n\n\n<p>The study added that there is little evidence to suggest that warming up is detrimental to sports participants.<\/p>\n\n\n\n<p><strong>Raises heart rate and body temperature<\/strong><\/p>\n\n\n\n<p>A proper warm up elevates muscle temperature when performed 5 to 15 minutes ahead of the run<\/p>\n\n\n\n<p>Warm ups can also reduce heavy loads on the heart, which can occur when high intensity exercise like sprinting is suddenly started. <\/p>\n\n\n\n<p><strong>Increases blood flow to the muscles<\/strong><\/p>\n\n\n\n<p>Research tells us that a warm up increases blood flow into the muscles.<\/p>\n\n\n\n<p>This is important because blood transports oxygen to all the muscles required for exercise, meaning they can perform at their best.<\/p>\n\n\n\n<p><strong>Reduces muscle soreness<\/strong><\/p>\n\n\n\n<p>A warm up has been shown to prevent DOMS (delayed onset muscle soreness). <\/p>\n\n\n\n<p>Some small studies suggest a decent warm up could reduce the amount of soreness experienced 48 hours after a workout.<\/p>\n\n\n\n<p><strong>Lessens the risk of injury<\/strong><\/p>\n\n\n\n<p>Performing warm ups can lower the risk of injuries in the muscles and tendons.<\/p>\n\n\n\n<p>One <a href=\"https:\/\/link.springer.com\/article\/10.2165\/00007256-198908040-00004\" target=\"_blank\" rel=\"noopener\">2012 study<\/a> found that a warm up and stretching are essential to preventing muscle injuries by increasing the elasticity of muscles and smoothing muscular contractions. <\/p>\n\n\n\n<p>Improper or excessive stretching and warming up can, however, predispose to muscle injury. <\/p>\n\n\n\n<p><strong>Gets you physically and mentally prepared for the run<\/strong><\/p>\n\n\n\n<p>One <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5833972\/\" target=\"_blank\" rel=\"noopener\">study<\/a> showed that a warm up has a meaningful effect on exercise performance by affording psychological stability, preparation and confidence.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/hip-pain-after-running\/\" data-type=\"post\" data-id=\"8341\">Hip pain after running: 8 causes + how to fix it<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-4-683x1024.png\" alt=\"warm up exercises\" class=\"wp-image-11486\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-4-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-4-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-4-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-4-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-4-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-4-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-4-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-4.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-4-683x1024.png.webp\" alt=\"warm up exercises\" class=\"wp-image-11486 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-4-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-4-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-4-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-4-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-4-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-4-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-4-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-4.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-4.png\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">What should be included in a warm up?<\/h2>\n\n\n\n<p>At its core, a proper warm up consists of four main parts:<\/p>\n\n\n\n<ol>\n<li>Jogging to get your heart racing<\/li>\n\n\n\n<li>Dynamic stretches to loosen your muscles<\/li>\n\n\n\n<li>Running drills (optional)<\/li>\n\n\n\n<li>Speed workouts (optional)<\/li>\n<\/ol>\n\n\n\n<p><strong>#1<\/strong> <strong>Jogging<\/strong><\/p>\n\n\n\n<p>Jogging is an integral part of any warm up &ndash; whether you&rsquo;re running a 5k or half marathon.<\/p>\n\n\n\n<p>It is one the simplest things a runner can do to warm up before a run. <\/p>\n\n\n\n<p>Start with a steady jog at a moderate pace for 5-10 minutes to get your heart racing.<\/p>\n\n\n\n<p>Many runners find themselves jogging to the start of a race which can be classified as a warm up.<\/p>\n\n\n\n<p>Don&rsquo;t feel you have to double up on the jogging when you arrive at the race venue.<\/p>\n\n\n\n<p>You may risk tiring yourself out before you&rsquo;ve even started the race.<\/p>\n\n\n\n<p><strong>#2<\/strong> <strong>Dynamic stretches<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/dynamic-warm-up-stretches-to-do-before-a-run\/\" data-type=\"post\" data-id=\"5753\">Dynamic stretching<\/a> before running, sometimes called movement stretching, moves your limbs to lengthen muscles to the end of their range of motion.<\/p>\n\n\n\n<p>This type of stretching is slightly different from static stretching.<\/p>\n\n\n\n<p>It isn&rsquo;t about holding a stretch but rather taking your body through ranges of motion that will better prepare you for your run.<\/p>\n\n\n\n<p>A good rule to follow is dynamic stretching for warm up and static stretching for cool down.<\/p>\n\n\n\n<p>Despite its name, dynamic stretching is all done in a controlled way so not to over-stretch your muscles. <\/p>\n\n\n\n<p><strong>#3 Running drills<\/strong><\/p>\n\n\n\n<p>It&rsquo;s important to elevate your heart rate and get the blood flowing to your muscles before a run.<\/p>\n\n\n\n<p>Once you&rsquo;ve gone for a jog and completed some dynamic stretches, you can try some running drills to increase your heart rate even more.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/running-drills-to-improve-form-and-performance\/\" data-type=\"post\" data-id=\"4607\">Running drills<\/a> can be mixed with the jogging part of the warm up.<\/p>\n\n\n\n<p>Some of my favourite drills include:<\/p>\n\n\n\n<ul>\n<li>Butt kicks<\/li>\n\n\n\n<li>Skipping<\/li>\n\n\n\n<li>High knees<\/li>\n\n\n\n<li>Side to sides<\/li>\n<\/ul>\n\n\n\n<p><strong>#4<\/strong> <strong>Speed workouts<\/strong><\/p>\n\n\n\n<p>Speed workouts are great for getting you ready for a run. <\/p>\n\n\n\n<p>They are types of workout that help you to improve your speed, strength and endurance.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/interval-training-benefits-for-runners\/\" data-type=\"post\" data-id=\"4249\">Interval training<\/a>, tempo running and <a href=\"https:\/\/www.runwithcaroline.com\/fartlek-training-advantages-and-disadvantages\/\" data-type=\"post\" data-id=\"6258\">Fartlek training<\/a> are all types of speed workout.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/how-to-run-strides\/\">Strides<\/a> are also a form of speed workout and these are great to include as part of a warm up.<\/p>\n\n\n\n<p>Here&rsquo;s how to do strides:<\/p>\n\n\n\n<ul>\n<li>Whilst jogging, gradually increase your speed until you reach a sprint at 90% effort.<\/li>\n\n\n\n<li>A distance of about 60 metres should be sufficient &ndash; you don&rsquo;t want to maintain a sprint for much longer before the race or will you risk tiring yourself out.<\/li>\n<\/ul>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-to-warm-up-properly-before-a-5k-race\/\">How to warm up properly before a 5k race<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-1-683x1024.png\" alt=\"warm up exercises\" class=\"wp-image-11483\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-1-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-1-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-1-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-1-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-1.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-1-683x1024.png.webp\" alt=\"warm up exercises\" class=\"wp-image-11483 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-1-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-1-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-1-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-1-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-1.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-1.png\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">How long should you warm up before a run?<\/h2>\n\n\n\n<p>The length of your warm up will depend on the length and intensity of your run.<\/p>\n\n\n\n<p>The general rule around warm ups is the more intense the run will be (like a 5k at a moderate or fast pace), the longer the warm up needs to be.<\/p>\n\n\n\n<p>Simply put, a warm up before running a 5k will be different to a warm up before running a half marathon.<\/p>\n\n\n\n<p>This is partly due to the types of muscle fibres that you&rsquo;ll be using during the run and the energy systems that your body uses in order to get you through the run.<\/p>\n\n\n\n<p>The following warm up routines can be used before a 5k run, 10k run, half marathon or marathon:<\/p>\n\n\n\n<p><strong>5k run (20-25 minutes)<\/strong><\/p>\n\n\n\n<ul>\n<li>Light jog &ndash; 10 minutes<\/li>\n\n\n\n<li>Dynamic stretches &ndash; 10 minutes<\/li>\n\n\n\n<li>Strides &ndash; 5 minutes<\/li>\n<\/ul>\n\n\n\n<p><strong>10k run (20-25 minutes)<\/strong><\/p>\n\n\n\n<ul>\n<li>Light jog &ndash; 10 minutes<\/li>\n\n\n\n<li>Dynamic stretches &ndash; 10 minutes<\/li>\n\n\n\n<li>Strides &ndash; 5 minutes<\/li>\n<\/ul>\n\n\n\n<p><strong>Half marathon (10-15 minutes)<\/strong><\/p>\n\n\n\n<ul>\n<li>Light jog &ndash; 5 minutes<\/li>\n\n\n\n<li>Dynamic stretches &ndash; 10 minutes<\/li>\n<\/ul>\n\n\n\n<p>M<strong>arathon (10-15 minutes)<\/strong><\/p>\n\n\n\n<ul>\n<li>Light jog &ndash; 5 minutes<\/li>\n\n\n\n<li>Dynamic stretches &ndash; 10 minutes<\/li>\n<\/ul>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-to-run-strides\/\" data-type=\"post\" data-id=\"3996\">What are strides? Benefits + how to run strides<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-3-683x1024.png\" alt=\"warm up exercises\" class=\"wp-image-11485\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-3-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-3-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-3-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-3-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-3-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-3-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-3-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-3.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-3-683x1024.png.webp\" alt=\"warm up exercises\" class=\"wp-image-11485 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-3-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-3-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-3-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-3-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-3-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-3-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-3-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-3.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/warm-up-exercises-3.png\" id=\"mv-trellis-img-4\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">8 warm up exercises to do before a run<\/h2>\n\n\n\n<p>Here are some example dynamic warm up exercises to do before your next run. <\/p>\n\n\n\n<p>Do around 8-10 repetitions of the following movements to get your body warmed up.<\/p>\n\n\n\n<p><strong>#1<\/strong> <strong>Forward lunges<\/strong><\/p>\n\n\n\n<ol>\n<li>Stand up straight and take a long step forward.<\/li>\n\n\n\n<li>Lower your front thigh until it is parallel with the floor.<\/li>\n\n\n\n<li>Your front knee should be directly above your right foot and your back knee should almost touch the ground.<\/li>\n\n\n\n<li>Push through the front foot back to the starting position and switch sides.<\/li>\n<\/ol>\n\n\n\n<p><strong>#2<\/strong> <strong>Side lunges<\/strong><\/p>\n\n\n\n<ol>\n<li>Stand up straight and put your hands on your hips. Step to the side with your right foot, push back with your hips and bend your right knee.<\/li>\n\n\n\n<li>Lower down until your right thigh is parallel with the floor. Your feet should be facing forward.<\/li>\n\n\n\n<li>Push through the right heel back to the starting position and switch sides.<\/li>\n<\/ol>\n\n\n\n<p><strong>#3<\/strong> <strong>Star touches<\/strong><\/p>\n\n\n\n<ol>\n<li>Stand with your feet wider&nbsp;than shoulder-width apart.<\/li>\n\n\n\n<li>While keeping your legs as straight as possible, reach across your body with your right hand and touch the toes of your left foot.<\/li>\n\n\n\n<li>Straighten back up to the starting position and repeat on the right side.<\/li>\n<\/ol>\n\n\n\n<p><strong>#4 Standing knee-to-chest stretch<\/strong><\/p>\n\n\n\n<ol>\n<li>Stand with your feet hip-width apart.<\/li>\n\n\n\n<li>Lift your right knee, interlace your fingers under your knee and pull your knee towards your chest. Keep your core engaged and do not lean back.<\/li>\n\n\n\n<li>Lower your right leg to the starting position and repeat on the left side.<\/li>\n<\/ol>\n\n\n\n<p><strong>#5<\/strong> <strong>Leg swings<\/strong><\/p>\n\n\n\n<ol>\n<li>Support yourself on a wall or a post with one hand, and face straight ahead.<\/li>\n\n\n\n<li>Swing one leg forward and back like a pendulum, keeping your posture tall and your core engaged.<\/li>\n\n\n\n<li>Try not to swing your leg aggressively at first; instead, lightly start to swing it and grad&shy;ually increase your range of motion.<\/li>\n\n\n\n<li>As you get blood flow to the muscles, you will feel yourself loosen up. Relax your hip joint as much as possible. Do 20 swings for each leg.<\/li>\n<\/ol>\n\n\n\n<p><strong>#6<\/strong> <strong>Mountain climbers<\/strong><\/p>\n\n\n\n<ol>\n<li>Mountain climbers help loosen your glutes and hip flexors whilst slightly raising your heart rate. Get into a plank position on your hands.<\/li>\n\n\n\n<li>Keeping your hands on the ground, bring your left leg forward into a lunge position. Next, simultaneously jump your right leg forward and left leg back.<\/li>\n\n\n\n<li>Repeat this alternating pattern for 10 reps.<\/li>\n<\/ol>\n\n\n\n<p><strong>#7<\/strong> <strong>A-skips<\/strong><\/p>\n\n\n\n<ol>\n<li>A-skips are all about driving your knee forward like you would do in a skipping motion.<\/li>\n\n\n\n<li>Stand with your feet hip-width apart. Pull one knee up toward your chest, driving off your opposite toe to hop up, then quickly place your foot back down.<\/li>\n\n\n\n<li>Then, bring your other knee up toward your chest, pushing off your opposite toe for a hop. Alternate for 10 reps.<\/li>\n<\/ol>\n\n\n\n<p><strong>#8<\/strong> <strong>Jumping jacks<\/strong><\/p>\n\n\n\n<p>Jumping jacks are one of my favourite dynamic stretches because they improve circulation, activate your core and legs, and warm up your feet.<\/p>\n\n\n\n<ol>\n<li>Stand with your feet together.<\/li>\n\n\n\n<li>Jump your feet out wider than your hips, as you bring arms overhead.<\/li>\n\n\n\n<li>Jump your feet back together, bringing your arms down by your sides.<\/li>\n\n\n\n<li>Repeat at a quicker tempo.<\/li>\n<\/ol>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/dynamic-warm-up-stretches-to-do-before-a-run\/\">9 quick and easy dynamic stretches to do before a run<\/a><\/p>\n\n\n\n<div class=\"\n  summary-block-wrapper\n\n  summary-block-collection-type-blog\n\n  summary-block-setting-text-size-medium\n  summary-block-setting-text-align-left\n\n  summary-block-setting-design-carousel\n  summary-block-setting-design-list-thumbnail-left\n\n  summary-block-setting-metadata-position-below-content\n  summary-block-setting-primary-metadata-none\n  summary-block-setting-secondary-metadata-none\n\n  summary-block-setting-show-thumbnail\n  summary-block-setting-show-title\n  summary-block-setting-show-price\n  summary-block-setting-hide-excerpt\n\n  sqs-gallery-design-carousel\n\n  \">\n<p>&nbsp;<\/p>\n<div class=\"summary-item-list-container sqs-gallery-container\">\n<div class=\"summary-item-list sqs-gallery\">\n<div class=\"\n          summary-item\n          summary-item-record-type-text\n          sqs-gallery-design-carousel-slide\n\n           summary-item-has-thumbnail\n\n          summary-item-has-cats\n\n          summary-item-has-author\n          summary-item-has-comments-enabled\n          \">\n<p>&nbsp;<\/p>\n<p><!-- End .summary-content --><\/p>\n<\/div>\n<p><!-- End .summary-item --><\/p>\n<\/div>\n<p><!-- End .summary-item-list --><\/p>\n<\/div>\n<p><!-- End .summary-item-list-container --><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>The warm up before a run is arguably one of the most important things you should be doing as a runner. Whether you&rsquo;re planning to run 100 metres, a 5k or a half marathon, the warm up is an essential way to prepare yourself physically and mentally for the run or workout. But what warm &hellip;<\/p>\n","protected":false},"author":1,"featured_media":11490,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","disable-in-feed":false,"article-schema-type":"","disable-critical-css":false},"categories":[88,53,54],"tags":[70,69,92],"mv":{"thumbnail_id":11490,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/blog-post-119-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/1084"}],"collection":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=1084"}],"version-history":[{"count":14,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/1084\/revisions"}],"predecessor-version":[{"id":13433,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/1084\/revisions\/13433"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/11490"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=1084"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=1084"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=1084"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}