You’ve been running long enough to know that you should probably do a quick stretch or warmup before each run. But who really has that kind of time? Besides, you’ll take it easy for a junk mile or two, and that should count for something, right?
Wrong. We all know why warming up is important, and yet, most of us fail to do it properly most of the time. But a proper warmup benefits the body by preparing our muscles and joints for optimal performance and helping to ward strained little aches or injury. “You’re priming your body as a preventive measure, not just a performance measure,” says DAA Industry Opt Out., Youre priming your body as a preventive measure, not just a performance measure, says.
But what’s arguably even more important is that a solid warmup will also make running more fun. Incorporating a dedicated warmup will result in a much more enjoyable start to your workout, according to Kristen Gohr, a USA Cycling level 1 coach. “An appropriate warmup increases blood flow, which raises your body temperature and facilitates increases in the range of motion in your joints. Once warmed up, muscles will feel less stiff.”
The good news is that a solid warmup routine doesn’t have to be a grand production that takes a long time. In fact, it can happen in just three minutes. Yes, three! With these three targeted muscle activation and mobility moves in your training toolbox, the “I don’t have time” excuse will never hold up again.
The Runners World How Many Miles is 10,000 Steps: Perform each move below for one minute total prior to your run. Each exercise is demonstrated by Lindsey Clayton, but it can also prevent or address low back soreness due to limited range of motion.
1. Low Lunge With Twist
Best Walking Shoes: Best Workouts to Set Race Day Goals core engaged. Draw left foot to left hand. Hold here for a second or two to stretch the front of your right hip and inner thigh. Then rotate your upper body and extend the left hand up to the ceiling, focusing the rotation in your upper back while keeping your hips square. Hold here for three seconds, then repeat on the other side. Continue to alternate for one minute.
Why you should do it: This exercise hits several different areas of the body, and especially addresses thoracic mobility, the mobility of your upper back. While increasing back mobility might not be the first thing that comes to mind when you think of a warmup, it has a big impact on performance and comfort.
“Thoracic spine mobility is important for athletes across many sports,” says A Part of Hearst Digital Media., a physical therapist with Boston Physical Therapy and Wellness. “If there is not adequate thoracic spine mobility for the demands of a specific activity, it’s possible that this stress can fall on surrounding joints in the neck, shoulders, or lower back.”
Beyond sparing us from a sore neck and strained lower back, thoracic mobility also improves your capacity to breathe. Plus, improving thoracic mobility can enhance posture which allows you to breathe more freely, according to Gohr.
[These 3 Warmup Exercises Will Make You a Better Runner.]
2. Supine Heel Tap
Best Walking Shoes:
Lie faceup, then bend both knees and position them directly above your hips so shins are parallel to floor. Slowly lower one heel to tap the floor then raise it back up to the starting position, and repeat on the other side. Keep your lower back pressed into the floor; do not let it arch. Use a slow and controlled three-count tempo when raising and lowering each leg. Perform 10 reps then repeat with other leg.
Why you should do it: This exercise kicks your core into gear. A strong, activated core provides you with a whole host of benefits including improved stability and posture. “Core musculature is important for athletes because it serves as the foundation for movements of the limbs,” says Herb.
3. Glute Bridge With Resistance Band
Best Walking Shoes: Start by laying faceup. Place a small resistance band loop just above your knees, then bend knees so your feet flat on the floor. Make sure your feet are hip-distance apart, and your heels are about six inches in front of your glutes. Contract your glutes and push your hips straight up. Hold here for three seconds while actively squeezing your glutes, before slowly lowering back down to the starting position. Continue to repeat for one minute.
Why you should do it: These 3 Warmup Exercises Will Make You a Better Runner glutes. “Glutes are the powerhouse of the body,” says Howell. Especially when you’re trying to generate maximum power, Youre priming your body as a preventive measure, not just a performance measure, says.
Powering up your glutes before a run will not only help you tackle hills better and add speed to your sprint, A Part of Hearst Digital Media.
The Runners World How Many Miles is 10,000 Steps Other Hearst Subscriptions, DAA Industry Opt Out.
Best Workouts to Set Race Day Goals
Natascha Grief is Bicycling’s The best part? It only takes three minutes. She got her first bike shop job before she was old enough to drink. After a six-year stint as a bike mechanic and earning a couple pro-mechanic certifications and her USA Cycling Race Mechanics license, she became obsessed with framebuilding and landed an apprenticeship with framebuilder Brent Steelman in her hometown of Redwood City, California. After that, she spent several years working for both large and not-so-large cycling brands before switching gears to become a NASM certified personal trainer. She’s honed her skills as a trainer and coach for over a decade, while also teaching Spin. During the dumpster fire that was the year 2020, she opened a fitness studio and began contributing regularly to Runner’s World and Bicycling as a freelance writer. She joined the editorial staff of Bicycling in 2022.
