Warming up before running

Should you warm up before a running?

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Duration
8 Min
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Excercises
4
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Difficulty
Beginner
Products used in Routine
Ball 12
Standard
Loop Band

Warming up before a run is a topic of hot debate among the running community. We can't provide a definitive answer here either, since scientists have not provided any clear recommendations.

One thing is certain: When you begin a run without warming up first, your body is still in idle mode. This isn't ideal for performance.

Our advice: Try some warm-up exercises before your next run and see how this affects your training. Compare this with a day when you didn't do any warm-up exercises before running.

Warm up without tiring yourself out

The aim of warming up before a jog is to achieve physiological benefits without tiring out the muscles. The following four pre-run warm-up exercises are designed to:

  • warm up the gluteal muscles
  • warm up the thigh muscles
  • Bicycle crunch
  • Bulgarian split squat | one-legged squats

Warm up exercises before running

Warm up before running and loosen your gluteal muscles.

Glute Massage

Place the BALL under glutes in sitting positition. Put one leg on top of the other. Roll back and forth with glutes.

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Rollout
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Body part
Glutes
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Training Goals
Recovery, Mobility

Warm up thigh muscles for fast legs while running.

Hamstring Activation

In a sitting position, place both thighs on the BLACKROLL. Support yourself with your hands behind your back. Raise your buttocks. Quickly roll out the back of your thighs.

Product
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Rollout
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Body part
Thigh
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Training Goals
Activation

Activation of the core muscles for a strong center while running.

Kicks

Lie on back with head and legs lifted off floor. Place hands behind head. Alternately bend and straighten legs. Keep heels close to floor.
Product
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Repetitions
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Body part
Core
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Training Goals
Activation, Strength

Activation of the hip extensor muscles and stabilization of the leg axes.

Single Leg Squat

Start in the lunge position. Place your back foot on the BLACKROLL. Straighten your upper body. Slowly lower your buttocks downward. The front knee should reach a right angle. Move back to the starting position.

Product
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Repetitions
body parts icon
Body part
Lower legs, Glutes, Thigh
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Training Goals
Strength

Your tools for warming up before running :

More routines for runners:

Regeneration & stretching after a run
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Duration
10 Min
excercise icon
Excercises
5
difficulty icon
Difficulty
Beginner
Strength training for runners
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Duration
15 Min
excercise icon
Excercises
5
difficulty icon
Difficulty
Beginner

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