What Are the Best Warm-up Drills for Runners?
A good warm-up doesn’t have to take forever. Taking just a few minutes before your run can help get your muscles moving, increase your range of motion, and prepare your body for the miles ahead.
Instead of only doing static stretches before you run, try adding some dynamic movements. These drills take your legs through movements that are similar to running and gradually get your body ready to go.
Here are six of our favorite warm-up drills for runners.
1. Leg Swings
Leg swings are a simple way to loosen up your hips and legs before you start running. Stand next to a fence or something you can hold onto for balance. Swing one leg forward and backward in a controlled motion, slowly increasing your range as you warm up. Make sure you keep your torso tall and let your leg do the moving.
Do: 10 reps in each direction on both legs.
2. Walking Lunges
Walking lunges are great for warming up your hips, glutes, quads, and hamstrings. Take a big step forward and lower yourself into a controlled lunge. Push through your front heel to stand back up and continue forward with the opposite leg. Try to keep your chest tall throughout the movement.
Do: 8–10 reps per leg.
3. Carioca
Carioca gets you moving in a different direction than you normally do while running. It can help warm up your hips while also working on coordination. Move sideways while crossing one foot in front of the other and then behind. Start slowly until you get comfortable with the movement, then pick up the pace.
Do: About 20 yards in each direction.
4. High Knees
High knees are an easy way to start bringing some quicker movement into your warm-up. Drive one knee up at a time while keeping your upper body tall. Try to land underneath your hips instead of reaching your foot out in front of you. Keep the movement quick and controlled.
Do: 20–30 yards for 2 rounds.
5. Butt Kicks
Butt kicks help get your legs moving faster and prepare your hamstrings for running. Keep your knees underneath you and bring your heels up toward your glutes. Stay tall and try to make the movement quick instead of forcing your heel as high as possible.
Do: 20–30 yards for 2 rounds.
6. A-Skips
A-skips are a little more technical, but they are a great drill to do right before running. Drive one knee upward while pushing off the opposite foot. Switch sides and continue moving forward with a light skipping motion. Focus on staying tall and landing underneath your body.
Do: 20–30 yards for 2 rounds.
Putting it All Together
You don’t need to spend 20 minutes warming up before every run. A quick routine could look like this:
- Leg swings: 10 each direction on both legs
- Walking lunges: 8–10 per leg
- Carioca: 20 yards each direction
- High knees: 20–30 yards x 2
- Butt kicks: 20–30 yards x 2
- A-skips: 20–30 yards x 2
This should only take around 5–10 minutes, but it can help you feel much more ready when you start your run.
You can also adjust your warm-up depending on what you have planned. Before an easy run, you might keep it short. Before a workout or race, you may want to spend a little more time warming up and add a few strides before getting started.
The goal isn’t to make yourself tired before your run. You just want to get your body moving and ready for what you’re about to do.
Need Help From a Coach?
From 5k to 100 mile ultramarathon, PRG’s coaching team has nationally certified coaches with experience to help you reach your trail running, road running, and cross country running goals. Book a free Run Coaching Consultation online at www.performancerungym.com/run-coaching
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