Running looks simple. Shoes on, out the door, off you go. But go from sofa to sprint without warning, and your joints will protest…loudly.
Your knees, in particular, take the brunt of every footstrike. That adds up fast. So if you’d rather not end your run limping like you’ve just auditioned for a zombie film, you need to warm up properly.
No half-hearted quad stretch while choosing a playlist. We’re talking real prep – the kind your knees will quietly high-five you for.
1. Feet and ankles first…always
Your feet and ankles do more than you give them credit for.
A quick round of ankle rolls, toe taps and calf raises gets the blood moving and switches on those tiny stabiliser muscles that stop you from toppling like a dodgy shopping trolley.
Calf raises especially – boring, yes. But gold.
Strong calves help soften the impact with every step and ease the pressure on your knees.
Think of them as shock absorbers. Just less oily.
2. Glutes: The lazy friends you need to wake up
If your glutes aren’t pulling their weight, your knees will pick up the slack – and they’re not thrilled about it.
Glute bridges and half-squats get those muscles firing again after a day of desk-sitting.
The bridge in particular?
Underrated. It looks like a nap. Feels like a burn. Works like magic.
3. Core: Your invisible running coach
Running isn’t all about legs. If your core checks out mid-run, your posture goes with it.
Cue tension, weird compensations and potential injury.
A short plank and a few mountain climbers help bring stability back.
It’s not glamorous. But it works.
Read this: Brisk Walks, Big Gains: Why Japanese Interval Walking Works
4. Balance work: Because pavements aren’t always flat
Most running injuries don’t happen mid-stride – they strike when you dodge a kerb or land funny on uneven ground.
That’s where balance training comes in.
Try this: sit down on a chair and stand up using one leg. Repeat. Wobble. Repeat again.
These mini balance drills train your joints to stabilise under pressure. It’s basically insurance for your knees.
5. Give it five minutes. Seriously.
No one wants to warm up. But a few minutes now means fewer injuries, smoother runs and far less post-jog regret.
Here’s your simple plan:
- Ankle rolls
- Calf raises
- Glute bridges
- Half-squats
- Plank or mountain climbers
- Single-leg sit-to-stands
Do each for 30–60 seconds. Get your blood flowing, then ease into your run.
And when you finish? Cool down. Stretch out. Your muscles just carried you round the park – they’ve earned it. Maybe you have too. Biscuit optional.
Now lace up. And this time, warm up like you mean it.
This content is for general information only and not a substitute for professional advice. Please check with a healthcare provider before making changes to your fitness or diet.
