A proper warmup ensures your body and muscles are ready for the main workout. The higher the intensity of the main workout, the longer the warmup needs to be. A proper warmup typically includes some mobility work or dynamic stretching, 10-20 minutes of activity in the easy zone, and (for higher intensity intervals) some striders or pickups to raise the heart rate before the main set.
Below are more ideas to help you develop your own warmup routine. For pre-race warmup protocols, see “Pre-Race Warmup for Running Events” and “Pre-Race Warmup for Triathlons.”
1. Neuromuscular Activation
Doing these simple neuromuscular recruitment exercises will help to “wake up” the communication lines between the nervous system and the muscular system to ready the body for activity.
Each exercise should be done at no more than 20 percent effort—just enough to facilitate activation of the muscle group.
Hold each exercise for 6 to 10 seconds; and do each one 2 to 3 times.
The entire muscle activation sequence need only take 3 to 5 minutes at the very beginning of your workout.
Core Snap and Backward Lean
Engage the deep abdominals in your core. Imagine that your belly button is the front part of a metal snap that you might find on a jacket, and the back of that snap is located on your spine. Envision snapping that button closed. To further facilitate deep abdominal activation, lean back on one leg and hold it for 6 to 10 seconds. Then switch to the other leg. Complete 2 to 3 repetitions on each leg.
Quadriceps Activation
Balance on one leg while straightening the opposite one. The effort should be just enough to activate the muscle. Hold for 6 to 10 seconds; and switch to the other leg. Complete 2 to 3 repetitions on each leg.
Medial Glutes Activation
Balance on one leg while extending the other leg diagonally and to the side. Hold for 6 to 10 seconds; and switch to the other leg. Complete 2 to 3 repetitions on each leg.
Hip Flexors, Hamstrings, Glutes Activation
Stand on one leg while bringing the opposite leg up so that the thigh is parallel to the ground. Hold this position for 6 to 10 seconds. Then, drive that leg back so that it is behind your body with the calf now parallel to the ground. Hold this for 6 to 10 seconds; then switch to the other leg. Complete 2 to 3 repetitions for each leg.
Activation + Balance
Once you have mastered the basic muscle activation exercises, you can gradually add an additional component to work on balance. Simply do each of the exercises using a balance disk. This will further enhance recruitment of core muscles.
Neuromuscular Activation Full Sequence
After 3 to 5 minutes of muscle activation drills, move into the dynamic stretching movements.
2. Dynamic Stretching
Dynamic stretching involves controlled movements that take joints through the ranges of motion that will be experienced during the coming workout. Rather than being passive (like static stretching), these movements are actively controlled by contracting muscles without forcing joints to move beyond the range they can comfortably achieve. Through multiple repetitions of the movement patterns, the muscles warm up and the range of motion is enhanced.
High Knee Hurdle Walk
Begin by walking with high knees for 10 to 20 meters. Moving from the high knee walk, now add the hurdle component. Imagine you are stepping over the side of a hurdle as your walk. Drive with your knee and rotate around the hip joint. Do this for 10 to 20 meters.
Straight Leg Walk
For the straight leg walk, keep the leg straight and lift it up as high as you can by contracting the quads and hip flexors. As you bring your foot back to the ground, aim to finish with a slight scuffing or pawing motion. Never go to the point of strain nor force the movement. Only lift the leg as high as you can with comfort.
Backward Walk with Waist Bend
Starting in a standing position, hinge forward at the waist by pushing the butt backward. Return to the standing position, and take a half step backward with one foot. Hinge forward again at the waist. Return to the standing position, and take a half step backward with the other foot. Repeat this motion for about 10 meters to warm up your lower back and hamstrings.
Toe Walk
For the toe walk, walk 10 to 20 meters on your toes. This will engage the calf muscles.
Heel Walk
For the heel walk, walk 10 to 20 on your heels. This will engage the muscles on the front part of your lower leg (i.e. tibialis anterior).
Loosening Skips
Skip lightly while keeping your arms relaxed. Do this for 10 to 20 meters. Next, add forward arm circles for 10 to 20 meters. Switch to backward arm circles for 10 to 20 meters. Switch to forward arm circles with both arms for 10 to 20 meters. Switch to backward arm circles with both arms for 10 to 20 meters. Finally, open up the chest with a cross-chest arm swing for 10 to 20 meters.