A proper warm-up and cool-down can make a huge difference in how you feel during and after a run. While it’s tempting to skip them, taking a few extra minutes before and after your workout can prevent running injuries, improve running form, and improve recovery.
The Warm Up
I keep warm ups simple and effective so that runners are more likely to actually do them. The three exercises I recommend can be done anywhere—no mat required—which makes them easy to incorporate even when you're outside. Plus, I know that most runners are eager to start their run, so a long, complicated warm-up isn’t practical.
Here are the three warm up moves I recommend.
Do 10-20 reps per leg. After completing these exercises, I have athletes walk briskly for five minutes before transitioning into their run.
If you are interested in my favorite tips to use during the run, check out my last blog post in this series about starting to run.
The Cool Down
Cooling down properly is just as important as warming up. A proper cool-down helps reduce stiffness, aids in recovery, and enhances flexibility. I recommend a five-minute walk post run before moving into these six stretches.
Hold each for at least 30 seconds, but if time allows, a full minute is even better.
Standing Quad Stretch (both sides) – Stand tall, grab one ankle behind you, and gently pull it toward your glute, feeling the stretch in the front of the thigh.
Seated Full Body Stretch (both sides) – Sit with one leg extended and the other foot placed inside the thigh. Reach toward the extended foot, stretching the hamstring and lower back.
Downward Dog – Start in a high plank position and push your hips back, creating an inverted V shape. This stretches the hamstrings, calves, and shoulders.
Pigeon Pose (both sides) – Bring one leg forward and extend the other straight back, lowering your hips toward the ground. This stretch is great for opening the hips and relieving tightness.
Half Kneeling Calf Stretch (both sides) – Kneel with one foot forward and press into the front leg while keeping the back leg extended, stretching the calf muscle.
Child’s Pose – Sit back onto your heels with arms extended forward, relaxing the back and shoulders.
Again, there are countless cool-down exercises available, but I intentionally keep my recommendations simple. Just like with the warm up, too many options often lead to skipping them altogether. By sticking to these quick but effective movements, you only need to devote 5 to 10 minutes for stretches.
If you're new to running and want a structured approach to building endurance safely, check out my Learn to Run Program—a step-by-step guide to help you transition from walking to running with confidence.
Did you miss the first two posts in this series about running? Find them here:
Part 1: How Running Changed My Life (And How It Can Change Yours Too)
Part 2: Start Running with Confidence: A Beginner’s Guide to Hitting the Pavement
And make sure to visit the blog on 2/27 for the next post in this series about how to progress in your running and continue the motivation for the long haul!
Do you rush through meals? After a meal do you feel like you haven't even eaten anything? Do you struggle to recognize hunger? My Mindful Eating course will help you break those past patterns and change your relationship with food.
Register Today