7 Warm-up Exercises for Runners Approved by Physiotherapists and Fitness Professionals

Do you usually wake up, wash your face, brush your teeth, change your nightwear to running gear and go out for a run? Whether you’re a beginner or an expert, don’t forget that your body all needs proper awakening before you run to the ground. According to fitness expert Swetanbarishetty, indulging in gentle warm-up exercises for runners can help you move joints, burn muscles, smooth out strides and avoid unnecessary injuries.

In a recent Instagram post, Shwetambhari Shetty demonstrated a must-see warm-up exercise before doing it. She praised this warm-up drill for runners for the defeat of physical therapist Somya.

“Think of this as a ‘good morning’ for your body before you run. Start here before your knees and butt kick. It awakens your legs, unlocks your hips and sets the stage for the miles ahead,” Shetty wrote along with the video.

Runner warm-up exercises

Running has several health benefits. But before you do it, don’t forget about the important warm-up exercises for runners. They prepare your body physically and mentally, and set you up for a safer, smoother, and more efficient run. As fitness experts suggest, this is a warm-up set for runners.

1. Big toe tap

The Big Pood Tap is as easy as raising just the big toe while standing. It activates the muscles of the legs and improves ankle mobility. These attributes help with stability during execution.

How to do it:

• Stand tall and lift your toes off the ground, leaving your heels planted
• Lightly tap your feet on the floor and then lift them up again.

2. Rising heel

Every time you run, you need to warm up your Soreas and calf muscles to absorb the impact while you run. This may be essential to prevent calf strains and Achilles tendon injuries.

How to do it:

• Straight leg version: Stand upright and lift your heels off the ground and then slowly descend
• Bend Knee Version: Bend your knees slightly and raise your heels repeatedly. This targets deeper calf muscles (Soreus).

3. One leg stands

Balance and strength are important virtues for effective running. Therefore, it is important to activate the glut, hamstrings and quads. One leg is sitting and exercising builds strength around the knee by mobilizing these muscle groups and helping you run better.

How to do it:

• Sit on the edge of a chair or bench.
• Extend one leg in front of you, and use the other leg to get up.
• Sit down with control

4. Standing Maria Climber

Don’t you want to run with tight muscles in your hips and core? Try standing climbers to activate hip mobility and prepare your body for a heart boost.

How to do it:

• Stand tall and bring one knee towards your chest, swinging your other arm in front of you
• The alternative side of a controlled marching pace.

Read again: How to Increase Stamina for Running: 16 Tips to Make Long Runs Easy

5. One leg

This warm-up exercise for runners may seem easy, but it packs so much. Improved balance and adjustment, contributing to ankle stability.

How to do it:

• Simply stand on one leg and hold for 20-30 seconds.

6. Standing bent knee kickback

Glute and hamstrings are some of the most important muscles for running. Activating these is important for a stronger stride, and that’s what the standing knee kickback does for you.

How to do it:

• Stand tall, bend one knee to 90° and gently kick back the heel (standing like a donkey kick).
• When kicking back, squeeze the glut section.

7. Back and forth

Do you need one warm-up exercise with triple benefits? Try forward and reverse charges for strength, mobility and balance. It warms quads, gluts and hamstrings, stretches the hip flexors, and makes the runners run better.

How to do it:

• He advances to the charge, then stand up and stand
• Then go back and proceed to the reverse lunge.

These warm-up exercises for runners, fitness experts, should be tried by alternating legs for multiple repetitions.