"Should I warm up before a run?"

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Coach Amy demonstrates One of several dynamic hip and ankle openers.

Coach Amy demonstrates One of several dynamic hip and ankle openers.

Runners frequently ask me, "Should I warm up before I run?" and the answer is an unequivocal yes, and the type of warm-up matters. A pre-run dynamic warm-up is essential to maximize performance and prevent injury.

Starting a run with "cold" muscles is like creating a sculpture from a fresh ball of clay. The clay is not yet malleable; you cannot mold it until you warm it up with your body heat, the microwave, or a heating pad. Don't worry. I'm not suggesting you microwave your legs before a run!

The best way to prepare muscles for a run is to gradually and progressively move them. Yup, it is that simple. And no, rolling out of bed, sipping coffee, and driving to a group run is not enough. Nor is sitting at a desk all day.

Running requires your muscles to lengthen and contract quickly and stabilize the foot, knee, and hip joints up to 6 times your body weight on one leg. Therefore, a good warm-up routine gradually progresses to jumping activities and culminates with jumping activities on one leg. Thus, an excellent warm-up routine slowly moves to activities that incorporate jumping and culminate with jumping activities on one leg.

Ask your coach or personal trainer for advice and instruction for safe pre-run warm-ups that are best for you. Below is a list of my favorite pre-run activities.

Coach Amy's Essential Pre-Run Warm-up Routine (perform in order)

  1. walking briskly 5-10 min. or easy spin 5-10 min.

  2. dynamic 3D stretching hips and ankles

  3. air squat matrix

  4. walking lunges to single-leg heel raise

  5. squat jump matrix

  6. hip driving lunge jumps to single leg with a twist

Coach Amy's Speed Session and Racing Warm-up Routine (perform in order after the essential warm-up)

  1. ankling

  2. double-leg hop with tuck

  3. lateral skipioke

  4. single-leg spring

  5. posterior chain hip driver high knees with a lean

Many of my past running injuries were partly due to improper warming up, and I've learned and re-learned over the last thirty-five years that the time it takes to squeeze these in before a run far outweighs the time lost sidelined with a frustrating and preventable injury.

Even if you don't adopt my specific warm-up routine, find an effective routine and take the time to do it. After all, you want to sculpt those muscles into a runner's body that rivals a da Vinci, run safe and run well!

Warm-up activities should not cause pain. Before adding Coach Amy's warm-ups to your routine, consider scheduling an appointment for personalized instruction and assessment. Let us know you are interested in pre-run warm-up instruction. The session is 40 minutes. Wear running shoes and clothes and bring your phone to video instructions.

  • If you are new to CoachAmyPT, schedule a Run Form Evaluation.

  • If you are returning to CoachAmyPT, schedule a Run Form Development session.

Runners with a history of injury or a current injury may require additional pre-run exercises that address their particular deficits. Injured runners should schedule a physical therapy appointment before adding anything new to their routine.

  • If you are a new patient or a returning patient with an unevaluated injury, schedule a New Patient Physical Therapy Evaluation.

  • If you are returning patient, schedule a Physical Therapy Treatment session.