[Video] Running: warm up and cool down exercises
Not sure how to warm up or cool down before and after running? Here I share two short warm up and cool down video routines to help you get the most from your runs.
Starting and ending each run with a few simple movements can improve your performance and prevent common running injuries. The exercises in these videos will also help you to stay flexible and recover more quickly afterwards.
What does the evidence say?
It appears that different types of movements are best for the warm up and cool down period.
Warm up routine
Dynamic stretching is recommended for running warm ups. This is because they work your muscles and joints through their full range of movement. This can help you to run more efficiently afterwards. Researchers have also noticed that runners who do dynamic stretching before a run can keep their pace for longer than those who don’t.
Cool down routine
An effective cool down should focus more on static stretching. This is when you hold muscles in a fixed position for 30 seconds or more, increasing your flexibility. Static stretching is not encouraged for warm up routines because it has been linked to an increased risk of injury.
Pre-run warm up exercises
This short, dynamic stretching routine focuses on the muscles you use during running. It should take 5 to 10 minutes and activates the large muscle groups you need when running. These include:
- the group of muscles in the front of your thigh (quads)
- the group of muscles in the back of your thigh (hamstrings)
- your calf muscle (gastrocnemius)
- the group of muscles near the top of your thigh (hip flexors)
- the muscles in your bottom (glutes)
For a longer warm up just repeat this routine. You could also start with some light aerobic work to loosen up your muscles and warm up for a run, examples include:
- walking briskly
- marching on the spot
- jogging
- cycling
5 minute pre-run warm up
Arm circles | Leg swings | Standing knee hug | Standing kickback | Butt kicks | Standing side lunge | Watch in 5:15 minutes
Get your muscles ready for a great run and prevent injury with these six easy warm up exercises.
Follow this five minute pre-run warmup routine to activate those muscles used during running.
Warmups like these can help to improve your running performance and prevent injury.
Let's start with arm circles.
These are a great way to stretch your shoulders and joints before a run.
Stand and slowly swing your arms forward in a circular motion.
Start with small circles and slowly build up to larger circles.
Continue the movement for 30 seconds.
Now circle the arms in the opposite direction and continue the movement for another 30 seconds.
Thanks, wings are good for runners who get tightness around the hip, flexor muscle groups, and hamstrings.
Standing in a straight and fixed position, swing your right leg forwards and backwards.
You may need to hold onto something to balance do this movement for 15 seconds.
Now repeat this movement on the opposite leg for another 15 seconds.
This next move activates your glutes and hamstrings to open up your running stride.
Stand straight with your arms by your side.
Pull your right knee up as close as you can towards your chest.
Keep your glutes stretched up to pelvis level over stretch for at least 20 seconds.
Slowly release the leg and repeat this stretch on the other side for 20 seconds.
The standing kickback is another great move for targeting your glutes.
Lean slightly forward and draw your right knee up towards the chest while bringing your left arm forward.
Kick your right leg back behind you while swinging your right arm forward and left arm back as if you are running.
Do this movement for 15 seconds.
Now swap to the other leg and repeat for 15 seconds.
Butt kicks helped stretch the hamstring muscles that power your running motion.
Stand with your feet hip distance apart.
Slowly bring one Hill off the floor and back towards your glutes.
Your hands should come up towards your shoulder like running arms.
Perform this motion a few more times, alternating heals and building up speed.
Do this for at least 30 seconds.
This final move is great for working your inner thigh muscles as well as your glutes, quads and hamstrings.
Stand with your feet wider than your hips.
Bend your left knee into a side lunge, keeping your right leg straight as you stretch the inner thigh and groin.
Hold this position for 15 seconds.
Now repeat the side lunge on the opposite leg and hold for 15 seconds.
You are finished and ready for your run.
If you want to do a longer warmup, just repeat this routine.
1. Arm circles
Arm circles are a great way to warm up your shoulders before a run. From standing, slowly swing your arms forward in a circular motion. Start with small circles and slowly build up to larger circles. Continue the movement for 30 seconds. Then circle your arms in the opposite direction.
2. Leg swings
Leg swings are good for preventing tightness around the hip flexors and hamstrings. Standing in a straight and fixed position swing your left leg forwards and backwards. You may need to hold onto something to balance. Do this movement for 15 seconds. Repeat on the opposite leg.
3. Standing knee hug/ Marching on the spot
This move activates your glutes and hamstrings to open up your running stride. Stand straight with your arms by your sides. Pull your left knee up as close as you can towards your chest. Keep your glutes stretched up to pelvis level. Hold this stretch for at least 20 seconds. Slowly release your leg and repeat on the other side.
4. Standing kickback
The standing kickback is another great move for your glutes. Lean slightly forward and draw your left knee up towards the chest while bringing the right arm forward. Kick your left leg back behind you while swinging your left arm forward and right arm back (as if you are running). Do this movement for 15 seconds. Then swap to the other leg and repeat.
5. Butt kicks
Butt kicks help to stretch the hamstring muscles that power your running motion. Stand with your feet hip distance apart. Slowly bring one heel off the floor and back towards your glutes. Then switch to the other side. Perform this motion a few more times, alternating heels and building up speed. Do it for at least 30 seconds.
6. Standing side lunge
This is a great move for working your inner thigh muscles, as well as your glutes, quads, and hamstrings. Stand with your feet wider than your hips. Bend your left knee into a side lunge, keeping your right leg straight as you stretch your inner thigh and groin. Hold for 15 seconds. Then repeat on the opposite leg.
Post-run cool down stretches
After you run, you can cool down with a slow jog or a walk. You can also try our short cool down stretching routine to prevent injury after a run. It will also help you to improve your flexibility. If you feel any discomfort or pain when doing these stretches, stop and speak to a GP or physiotherapist. For a longer cool-down just repeat this routine.
5 minute post-run cool down
Hip flexor stretch | Hamstring stretch | Quad stretch | Lower back stretch | Watch in 4:01 mins
Do these cool down stretches after each run to help with your recovery and flexibility.
Try this short follow-along cooldown routine to help reduce the initial soreness in your muscles after your run and speed up your recovery.
There are full stretches for you to follow along too.
First, let's start with a slow jog. When you finish your run slow down to an easy jog or walk to bring your heart rate down.
Do this for two to five minutes before starting your cool down stretches. This first cooldown move stretches out your hip flexors to help prevent muscle tightness and reduce your risk of injury.
Lean forward and plant your left leg forward. Keep your back leg straight and behind.
Slowly bend your front leg forward until you feel a stretch across the top of your hips.
Hold this move for 10 to 15 seconds. Now switch over to the other side and repeat the stretch for 10 to 15 seconds.
Let's move onto a hamstring stretch.
The hamstrings are important for running as they help you to bend your knees and move your hips.
Lean forward slowly with the right leg in front - keeping it straight with your toes pointing up.
Keep your left leg behind and place your hands on your hips.
Then towards your left leg you should feel a nice stretch in the back of your leg. Do this for 10 to 15 seconds.
Now change sides and repeat the stretch on your other leg.
The quads are the muscles in front of your thighs which are used when you run.
Hold your right foot with your right hand and lift the foot and leg back towards your bottom.
Keep your knees and thighs together during this stretch. Hold it there for 10 to 20 seconds.
Now change sides and repeat for another 10 to 20 seconds. stretch, lie on your back and place both feet flat.
For this final lower back Lift and pull your right knee towards your chest until you feel a stretch in your lower back.
All this move for 10 to 15 seconds. Now repeat this stretch with the other leg and hold for 10 to 15 seconds.
Then pull both knees towards your chest.
Hold this position for 10 to 15 seconds for a nice stretch. You are done and can now relax.
If you want to do a longer cooldown, just repeat this routine.
1. Slow jog
When you finish your run, slow down to an easy jog or walk to bring your heart rate down.
Do this for 2 to 5 minutes before starting your cool down stretches.
2. Hip flexor stretch
This move stretches out your hip flexors to help prevent muscle tightness and reduce your risk of injury. Lean forward and plant your left leg forward. Keep your back leg straight and behind. Slowly bend your front leg forward until you feel a stretch across the top of your hips. Hold for 10 to 15 seconds. Change sides and repeat.
3. Hamstring stretch
The hamstrings are important for running as they help you to bend your knees and move your hips. Lean forward slowly with your right leg in front, straight and toes pointing up. Keep your left leg behind and place your hands on your hips. Bend towards your left leg. You should feel a stretch in the back of your leg (hamstrings). Do this for 10 to 15 seconds. Change sides and repeat.
4. Quad stretch
The quad muscles in front of your thigh are used a lot when you run. Hold your right foot with your right hand and lift the foot up and back towards your bottom. Keep your knees and thighs together during this stretch. Hold it there for 10 to 20 seconds. Change sides and repeat.
5. Lower back stretch
Lie on your back and place both feet flat on the floor. Lift and pull your right knee towards your chest until you feel a stretch in your lower back. Hold this move for 10 to 15 seconds and repeat with the other leg. Then, pull both knees in towards your chest. Hold this position for 10 to 15 seconds.
Running training programmes
Check out Bupa’s range of running programmes which aim to suit all abilities and goals. You can find training plans that range from running 5km and 10 miles to full marathons.
If you have a muscle, bone or joint problem, our direct access service aims to provide you with the advice, support and treatment you need as quickly as possible. If you’re covered by your health insurance, you’ll be able to get advice from a physiotherapist usually without the need for a GP referral. Learn more today.
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Sources Sources
- Taichi Yamaguchi, Kazuki Takizawa, Keisuke Shibata. Acute Effect of Dynamic Stretching on Endurance Running Performance in Well-Trained Male Runners. The Journal of Strength and Conditioning Research. 2017; DOI: 10.1519/JSC.0000000000000969
- Van hooren B, Peake JM. Do We Need a Cool-Down After Exercise? A Narrative Review of the Psychophysiological Effects and the Effects on Performance, Injuries and the Long-Term Adaptive Response. Sports Med. 2018;48(7):1575-1595. doi:10.1007/s40279-018-0916-2
- Mcgowan CJ, Pyne DB, Thompson KG, Rattray B. Warm-Up Strategies for Sport and Exercise: Mechanisms and Applications. Sports Med. 2015;45(11):1523-46. doi:10.1007/s40279-015-0376-x
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