The Perfect Warm up Routine for Runners

September 1, 2016

Hi and welcome back to the Mohsin Salya blog.

It probably goes without saying, but if you want to perform to the best of your ability when running, it’s vital that your warm up routine is right.

When you start running cold, your body is going to take time to get into its optimum running mode. You’ll be inflexible and stiff, and your body will inhibit your natural stride. By warming up correctly, you’ll start your run without limitations. There are not only physical benefits to warming up, but also psychological – you’ll know in your mind that you’re ready for that run.

Warming up should never take more than five minutes, so it isn’t too much effort and it isn’t too time consuming. Here I’ve put together four warm up techniques to get you ready for your run.

Hamstring stretch and hip mobiliser

1. Stand upright and sideways on to a wall
2. Keep your weight on the leg furthest from the wall, and balance with your hand closest to the wall
3. Swing your non-standing leg backwards and forwards 15 times
4. Repeat on your other leg

Hip abductor mobilisation, gluteal and iliotibial band

1. Place both hands on a wall and lean slightly forward
2. Swing your right leg to the left, across your body and pointing your toes in the air as they reach the furthest point of motion
3. Swing your leg back across your body and as far to the right as is comfortable, again pointing your toes upwards as they reach the highest point
4. Repeat this 15 times, and do the same on your other leg

Knee lift and hip rotation

1. Stand on one leg, supporting yourself on a wall if necessary
2. Raise your non-standing knee directly upwards to hip height
3. Keeping your knee at hip height, move outwards as far as is comfortable and then slowly lower to the ground
4. Repeat 15 times, and then do the same with your other leg

Iliotibial band and oblique stretch

1. Stand with your legs crossed with your feet close together. Start with your left leg behind your right
2. Raise your right arm so that it is pointing straight up
3. Gently stretch to the left, without leaning forwards or backwards and hold for 20 seconds
4. Repeat starting with your right leg behind, raising your left arm and stretching to the right

Until next time,

Mohsin Salya