Do I Really Need To Warm Up Before Running?

Before running do you think of heading out the door and getting straight into a jog or even go straight into your main session? If so then you’re not alone! Heather is here to look at why we should warm-up, what could happen if we don’t, and what the perfect warm up looks like!

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[themindgarage]

My warmup:
1. Sit on toilet
2. Put on running clothes
3. Sit on toilet again
4. Sip some water
5. Sit on toilet again
6. Walk to the door
7. Go back and sit on the toilet
8. Go for your run

[clairetwinny]

I'm a 60+ runner with a desk job and until recently I haven't warmed up before heading out. However, after cycles of Achilles tendon problems in spite of regular physio, I've started doing warm-ups before I start. What a difference! It makes the first mile much easier, my form is better and I'm not stiff and sore afterwards. It's worth spending a short time warming up before every run.

[jobanski]

I’ve found swinging my legs and a slow 5 min jog, for my warm up, really does make a difference on my runs.

[gtn]

Do you warm up before you run? Share your ideas and thoughts with us 👇

[tinyrunner]

I rarely do warm-ups and haven't found they make much difference to my performance or how I feel. I do think it's interesting that in terms of scientific research, there is plenty of theoretical evidence why it's a good idea but there's no solid data demonstrating that it improves performance or reduces injuries, very similar to the findings on stretching.

[Nandoman]

I’ve tried running without warming up and that first mile is a slog for me so as a 61 year old triathlete it is imperative that I warm up.

[erics]

Realized that a 2.5 hr zone cold feels the same as 4.0 warmed up.
That being said, that's what the first 2 Mike's are for!

[deanohit]

I stretch multiple times a day, so my warmup consists of a brisk 5min walk and that tells me pretty quick whether its going to be a fast day or just a cruise

[someguyfromtheinternet]

Just start off a bit slower. If after 10 mins or so you feel a bit tight do some squats and leg swings. The most I’ve done in years and I’ve had no issues

[roaryanna]

awesome info, but also LOVE your pants! those open knees look so cool!

[madam]

I only do warmup if I haven't gone #2 to go #2 before I take off and there's no bathroom around. lol

[rgh]

I have the warm-up bit down, what I am a bit confused by is the hydrating, food, and caffeine timeline. How long before the warm-up/run do I want or need to do this? Thanks, Heather and GTN, love the channel!

[trbeyond]

Who needs a run warm up when we get to swim and bike first?!

[jonathanzappala]

Anecdote: my freshmen year of college I warmed up 3 miles with my teammate at his pace ahead of a 10, 000m race. It was too fast for me, it was faster than I ran the second half of the actual race! So the story is I think I ran a minute slow overall. Since then, I warm up not fast and now only a mile for whatever race it is. So it puzzles me why cyclists do such hard efforts in their warmups.

[CautionBeforeCoffee]

Walk to jog to run. No stretching before a run. Why would you stretch/put a muscle in a full contracted position fully cold?

[tannerbroyles]

Best part of my warm up is the last second pee I always do. I feel like Superman after dropping all that water weight before I run 😅😂

[basildaoust]

I've stopped doing anything but even when I did two 5km runs I never warmed up I think if I had I would never have done the race. However I saw some warming up, and his warmup was like as fast as my sprinting speed. I'm sure it was just fine for him but at the time I just did not get it. I guess you could say I never did get into running even though I did do it a fair bit three times a week increasing run time and lowering walk time but I think I was so out of condition that I should have advanced slower. When we did our first 1-on-1 off run I went the farthest of all my runs at the club, so yeah I failed but I kind of tried and I believe I did all or almost every run for the 10 weeks. Still, I think my run turned into a slightly faster walk or heck maybe it even became a slower walk :( I wish everyone else all the best on your runs and may you succeed far more than I ever did.

[lisapet]

Many sport's training sessions start with jogging as warmup. Think!

[leftylum]

Completely agree with Si on the aesthetics of GRX being more "rugged" though by that I mean quite disappointing especially for a top tier groupset

[nickgrosfeld]

Thanks GTN, this is a great segway for a question that has gradually dawned on me in the last week or so. I have done a few running events before, and now I have signed up for the Sydney #City2Surf, which will be the largest event that I have done yet by far. I normally like to do a warm-up involving a couple of easy 500m intervals, as well as some crab-walks and “zombie walks” with a resistance band to switch on my hips and glutes. However, with so many thousands of people participating in the City2Surf, I expect there will be nowhere near enough space for me to work through my usual routine without bumping into people everywhere! Do you have any ideas for a warm-up that can be done in “standing room only” conditions?