How to Warm up for Running

Have you ever tried running without doing a warm up? If you have, sooner or later you will get really tired or your muscles will hurt. Here are some steps to doing a proper warm up before running. You can follow the same steps after you run for cooling down.


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    Before you run, stretch your legs. The big mistake is most people forget to do this, and their legs go into a cramp.
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    Don't go too fast at first, start off jogging or power walking, then build your speed up.
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    Do some leg lifts, to wake up your muscles. Try to avoid jogging late at night, as this gets your heart racing and you get tired quicker.
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    Do some crouches before the race, as your body will be awoken and let it know that you will be running fast soon.
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    If you have a Trampoline, use it before you run, as the jumping will wake your leg muscles and stomach muscles up, the two main things you need to be a fast runner.
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    When you run, try not to pay too much attention to your running, try to think of something else, something happier, or even listen to music on an iPod or MP3 Player, and go to the beat of the music!


  • Make sure you're feeling energized before running. Splash water all over your face, or take a nice, hot shower to soothe your muscles.
  • Eat fruits that are healthy. Apples, oranges, pears, bananas, grapes, they're all good.
  • be sure to hold each stretch for at least fifteen seconds. not only will this warm you up but if you increase the pull ,or the length of the stretch then it will also increase flexibility.

Article Info

Categories: Warm Ups Stretching and Flexibility