Doing a warm up before you go out for a run is very important, especially as a beginner. Longevity is crucial to success and nothing sucks more than getting injured just a you are starting out. It’s one of the many reasons people give up early on in their fitness journey. Warming up and cooling down also helps with recovery.

Here are some reasons why you should warm up.

• No Injuries, Please:

  A warm-up helps keep your muscles safe by making them less likely to get hurt. Running can be tough on your body, so think of it like a warm-up hug for your muscles.

• Be a Running Superstar:

  Warming up makes you a running superhero. It gets your muscles ready to work hard, giving you more power and stamina for your run. It’s like your secret running weapon!

• Get Your Head in the Game:

  Not just your muscles, but your brain also needs warming up. A good warm-up helps you focus and get mentally ready for your run. It’s like setting your running intention.

• Stretch it Out:
  

  A warm-up can make your body move more easily, which means a better run with fewer chances of getting sore.

• Grease Those Joints:
  

  Your joints need some love too. Warming up gets them moving smoothly, which means less joint pain.

Quad and Piriformis Walk

Targets: quads, glutes, piriformis

Start standing then draw left foot up behind you, pulling toward your butt for a quad stretch. Release and step forward; switch legs. After 30 seconds, cradle right leg at ankle and knee, pulling up to chest. Release and step forward; switch legs. Repeat for 30 seconds.

Hip Opener

Targets: Deep hip external rotators

From standing, bend right knee and lift knee to hip level, then rotate the knee out to 90 degrees. (Place hand over knee to stabilize and guide if needed.) Bring leg back to front; lower foot, and switch sides.

Repeat for 30 seconds.

Arm Circles

Targets: Chest, deltoids, upper back

Stand with feet shoulder-width apart and lift arms out to shoulder height, palms down. Make small circles; after 30 seconds, switch direction. Continue for another 30 seconds.

Frankenstein Walk

Targets: Hamstrings

Start standing with feet together. Extend right leg straight out in front of you as you bring left hand to tap right toes. Lower leg and step forward; repeat on opposite side. Continue for 30 seconds.

Leg Crossover and Scorpion

Targets: lower back, hamstrings, hip flexors

Lie faceup, legs straight and arms out. Lift right leg up and across your body, tapping foot to the floor. Return to start; repeat on other side. After 30 seconds, flip over to lie facedown and perform a Scorpion.

Lie facedown. Draw left leg up and cross it over your body so that left foot is nearly in line with right hip. Hold for a breath or two, then return to start. Repeat on other side and continue to alternate for 30 seconds

Inchworm

Targets: core, deltoids, hamstrings

From standing, bend forward at the waist to touch toes, then walk hands out to a high plank. Hold for 2 seconds; walk feet to meet hands. Roll up to starting position. Repeat for 1 minute.

You are now ready to go out for your run.