Components of a Good Warm-Up

Why is a Warm-Up Important?

Just as it sounds, you are warming up the body and muscles in preparation for your RunWalk session. When your muscles are cold, they can feel stiff and hard to move – which may impede your muscles’ mobility, range of motion, and ability to withstand the impact of running. This can ultimately lead to decreased performance, muscular output, and may result in injury.

Putting Together a Warm-Up Routine

Each of your LearnToRun10K training sessions begins with a prescribed warm-up, ranging anywhere from 5 – 10 min of walking. In addition to this, we recommend adding any of the following to your warm-up routine:

  • Combination Movements
    • Skipping
      • Focus on planting feet firmly, with confident arm swings
      • Lateral movement focus (i.e. skipping for distance)
      • Horizontal movement focus (i.e. skipping for height)
  • Side Shuffles
  • Try to stay low to the ground in a slightly squatted position
  • Make sure to switch directions, so you are targeting both sides of your body
  • Barrel Walks
    • Walking forward, lift your legs and plant your feet as if you were stepping over large barrels
  • Jump Rope
    • Alternate between double & single leg hops, fast & slow hops, and forward & backward hops
  • Dynamic Stretching Movements
    • Walking Lunges
    • Butt Kicks
    • Inchworms
    • Arm Circles
    • Shoulder Shrugs
    • Yoga Flow

Try moving through a quick yoga flow sequence to help loosen up cold/tight muscles. Remember not to force yourself into any of these positions, as the purpose is to get your body moving (not stuck in a tangle!) Try the following sequence once or twice through, making sure to alternate legs as you move through the flow:

  • Forward Fold
  • Downward Dog
  • Low Lunge
  • Warrior Two

** If you are not familiar with any of these movements, ask your Clinic Leader for a demonstration or check out our YouTube video!

Remember, these are simply suggestions and you should always listen to your body when completing any sort of physical activity. If you are comfortable with just the 5 minute warm-up walk, then that’s fine too!