Best Warm Up Before Running

Before you head out on your next run, do this three-minute warm-up routine, and then go out and crush it.

I’m giving you a quick three-minute stretching routine that you can use before you go out for a run or hop on the treadmill.

Table of Contents show

Importance of Warm-Up

So we have six exercises, or six stretches, that you can do, 30 seconds each. It’s essential to warm up before you run just to boost your performance, and you’re going to crush and dominate the track, the treadmill, or just your neighborhood.

Step-by-Step Warm-Up Exercises

Exercise 1: Basic Knee Hug

First Exercise: The first one is your basic knee hug, alternating right here, side to side.
Duration: Again, you’re giving that knee a nice little quick pull for 30 seconds.
Purpose: You’re trying to get those glutes fired up, those hamstrings up and rolling.

Exercise 2: Quad Stretch

Second Exercise: The next one is going to be just the opposite. So you’re going to grab the foot behind. I call this just a quad stretch.
Quick Pulls: Quick pulls on the quad, stretching out the knees, the quads, and even a little bit of the foot as you pull that leg up.

Exercise 3: Leg Pull

Third Exercise: For the next one, I call it just a leg pull. You’re grabbing the shin, pulling up.
Focus Area: This is a good piriformis stretch.

Exercise 4: Leg Swings

Fourth Exercise: All right, now we will do some leg sweeps. You can hold on to something right here. Leg swings.
Benefits: Not just great for running but for any lower body activity.

Exercise 5: Hip Flexor and Oblique Opener

Fifth Exercise: Step back and twist that upper body well.
Target Areas: This one opens up those hip flexors, your psoas, your obliques, and a little bit of your middle to upper back.

Exercise 6: Upper Body Openers

Sixth Exercise: Now we’re going to the upper body because the upper body usually carries a lot of tension throughout running.
Actions: Some standing arm circles, some arm flies, stuff like this, some crisscrosses.

Conclusion and Final Thoughts

So there you have it. I don’t know if that was precisely three minutes, but you get the idea.

Spend 30 seconds on these six stretches or exercises, and I guarantee your running performance will be taken to the next level.

I hope you found this article helpful. If you’ve got a comment or question on this, post it underneath.

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George N.

George N. is the founder of ArmyPRT.com. While he never actually served in the United States Army, he has a passion for writing about military-related topics.

Born and raised in Bozeman, Montana, he graduated from George State University with an MBA in Actuarial Science. His hobbies include beach volleyball, hiking, fishing, and lifting weights

George is also a certified nutritionist with a passion for health and fitness.