The Best Running Warmup Routine

Be honest — how often do you skip your running warmup routine?

It’s easy to overlook, but warming up is one of the most important steps you can take to protect your body and boost your running performance. Taking just 10 minutes to incorporate dynamic and plyometric stretches can make a world of difference.

Before you head out for your next run, try this simple 10-minute running warmup routine. Your body will thank you!

Why Dynamic Stretches?

Dynamic stretches involve controlled, fluid movements that take your joints and muscles through a full range of motion.

Unlike static stretches, which are held in place for a longer period, dynamic stretches increase your heart rate, improve circulation, and help activate the muscles you’ll use during your run. They’re especially beneficial before a run because they stimulate blood flow to your muscles, which enhances flexibility and prepares you for the demands of running.

Why Plyometric Exercises?

Plyometric exercises, on the other hand, involve quick, explosive movements that focus on preparing your muscles and connective tissues for the repetitive impact of running.

Plyometric exercises are key for runners because they help enhance performance and protect against injuries, particularly those caused by the repeated stress on your joints and muscles.

10-Minute Running Warmup Routine

In the video above, our Physical Therapist and avid runner, Matt, demonstrates six essential stretches that incorporate both dynamic and plyometric movements to get you ready for your run.

Here’s how to perform them:

Hamstring Scoop

This dynamic stretch helps loosen up your hamstrings, which play a crucial role in running.

• How to do it: Start by taking a small step forward with your right heel on the ground, toes pointing up. Bend at your waist and “scoop” your arms down toward the ground while maintaining a straight back. As you come up, switch to your other leg and repeat the motion. Perform 15 reps on each side.

Quad Stretch

This classic stretch targets the quadriceps, the large muscles at the front of your thighs that propel you forward when you run.

• How to do it: Stand tall and grab your right ankle behind you, pulling your heel toward your glute. Keep your knees close together and your posture upright. Hold for 2-3 seconds before switching legs. Perform 15 reps on each side.

Lunge and Twist

This dynamic move targets the hips, core, and upper body, helping to open up your hip flexors and improve spinal mobility.

• How to do it: Step forward into a lunge with your right foot, ensuring your knee stays behind your toes. Twist your torso to the right as you lunge. Return to standing and repeat on the other side. Perform 15 reps per side.

Lunge and Reach

This variation of the lunge focuses on stretching your hip flexors and shoulders while activating your core.

• How to do it: From a lunge position, reach both arms up and slightly back to stretch your shoulders and open your chest. Return to standing and switch legs. Repeat 15 times per side.

Pogo Jump

A plyometric exercise, the pogo jump helps build strength in your calves and lower legs, which are critical for absorbing the impact of running.

• How to do it: Stand tall with your feet together and bounce up and down on the balls of your feet. Keep your legs straight and focus on quick, controlled movements. Complete 25 jumps.

Triple Switches

This is another plyometric move that builds speed, coordination, and strength in your legs, while also improving your overall running form.

• How to do it: Start in a standing position. Drive your right knee up as if you’re sprinting, and then quickly switch to drive your left knee up. Perform a series of three rapid switches, then pause and reset. Repeat the movement 15 times per side.

Incorporating dynamic and plyometric movements into your pre-run routine is essential for preparing your muscles and joints for the activity ahead. Not only do these movements help prevent injuries by improving flexibility and mobility, but they also optimize your performance by activating key muscle groups.

So, next time you lace up for a run, take 10 minutes to loosen up and get your muscles primed with this running warmup routine!

Are you a runner struggling with an injury?

If aches or pains are slowing you down, don’t wait until after race day to address them! Our expert Physical Therapists are here to help you get back to running pain-free and performing at your best. 

Click below to learn more about our specialized Physical Therapy services for runners: