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Warmup with more than tying your shoes & pushing start on your watch?!?

Do you do a warm-up?

I would say 95% of the time when I ask a runner,

what they do for a warm-up, they reply:

"Tie my shoes & push start on my watch".

Sometimes they say: "Run the first mile slower."

Why do a warm-up?

Warming up before a run is crucial to prevent injury & improve performance. Here are a few reasons why runners should always do a dynamic warm-up:

  1. Increases body temperature: Warming up helps raise your body temperature, making your muscles more pliable & ready for physical activity.

  2. Improves circulation: A warm-up increases blood flow to your muscles, bringing oxygen & nutrients to help your muscles perform at their best.

  3. Lowers risk of injury: A proper warm-up can reduce the risk of injury by loosening & stretching the muscles, tendons, and ligaments.

  4. Enhances flexibility & mobility: Warming up helps to improve joint mobility & flexibility, allowing you to move more freely & with less resistance during your run.

  5. Mental preparation: A warm-up can also help to mentally prepare for the run, giving you a chance to focus on your breathing & to calm your mind.

In conclusion, taking the time to warm up before a run can have a significant impact on your performance, safety, and overall enjoyment of the sport.

So, always include a warm-up as part of your pre-run routine.


Try these BEFORE you have your shoes on....

A few of my favorite dynamic warm-ups include:

  1. Foot stretches with heel moves

  2. Cat-Cow

  3. Downward dog with calf pumps

  4. Lunge with elbow to ground

  5. Lunge with rotation

  6. Walking frankensteins

  7. Walking statue of liberty

  8. Hip openers & closers

  9. Heel up-downs off curb

  10. Arm circles

OR try these once you are out and pretty much ready to go.


It's important to include a dynamic warm-up in a well-rounded training program. Our 15-day Mobility Challenge has an easy design to help you: just push play and follow along!


Want more help?

Join our Running Workshop here!


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Join our online 12-week strength program here!

I'll be posting more ideas this week on my IG & FB accounts

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