{"id":71001,"date":"2025-08-16T10:17:12","date_gmt":"2025-08-16T10:17:12","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/71001\/"},"modified":"2025-08-16T10:17:12","modified_gmt":"2025-08-16T10:17:12","slug":"expert-backed-warmup-guide-for-every-type-of-workout","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/71001\/","title":{"rendered":"Expert-Backed Warmup Guide for Every Type of Workout"},"content":{"rendered":"

When you\u2019re gearing up for a workout<\/a>, your warmup<\/a> might be an afterthought. You may even just skip a prerun routine altogether to get right to your effort. <\/p>\n

But run coaches almost always prescribe warmups\u2014some as short as five minutes, and others as long as 20 minutes. So, even if you do warmup first, what\u2019s the the best way to do it?<\/p>\n

The truth, according to the sports medicine experts we consulted, is that the best warmups aren\u2019t the longest or most complex\u2014they\u2019re simply the ones tailored to your upcoming workout. <\/p>\n

Ahead, how to maximize the benefits of your prerun routine so you get the most out of your miles.<\/p>\n

How and Why You Should Match Your Warmup to Your Workout<\/p>\n

There\u2019s no universally \u201ccorrect\u201d length for a warmup. However, you won\u2019t be able to get away with just a short routine before every single workout you do.<\/p>\n

\u201cWarmups should be proportional to the intensity and duration of your workout,\u201d says John Vasudevan M.D.<\/a>, associate professor of clinical physical medicine and rehabilitation at the University of Pennsylvania and codirector of the Penn Medicine Running and Endurance Sports Program. Essentially, high-intensity efforts require more careful and calculated preparation than lower-intensity runs<\/a>.<\/p>\n

For workouts like recovery runs<\/a>, long runs<\/a>, or plain-old fitness-building jogs, a short, five-minute easy run followed by a few dynamic stretches<\/a> is all your body really needs to prepare for optimal performance. <\/p>\n

For these low-intensity efforts, the warmup doesn\u2019t even have to be distinct from the run itself, says Mark Cucuzzella, M.D.<\/a>, professor of family medicine in West Virginia who\u2019s also run more than 100 marathons and ultramarathons. \u201cIf you\u2019re just doing a weekend long run or an easy group run, the warmup is just starting slow and finding your rhythm,\u201d he says. That\u2019s because those runs don\u2019t place the same demands on the energy systems or require the explosiveness and greater range of motion that faster efforts do.<\/p>\n

Related Story<\/p>\n

When those sprint interval<\/a> workouts do pop up on your training plan, on the other hand, you definitely want to make time for a quality preworkout warmup routine, which could venture into the 20-minute range. That\u2019s because you need much more range of motion and muscle activation to sprint than to jog, Cucuzzella says. <\/p>\n

Explosive efforts rely heavily on the hamstrings, glutes, and calves\u2014all of which need to be properly prepped to handle quick, powerful contractions. That means starting with a 10-minute easy jog (at minimum) and following that up with drills like strides and skips\u2014A-skips, B-skips, even C-skips<\/a>\u2014to engage both slow-twitch muscles for endurance and fast-twitch muscles your body uses to sprint. <\/p>\n

Cucuzzella says shorter, controlled strides<\/a>\u2014four to six reps of 30-second bursts of harder effort, with full recovery between\u2014during a warmup help the body adjust to the demands of speed and reduce the risk of pulling a muscle or straining connective tissue during your actual workout.<\/p>\n

The duration of your warmup and the moves you do also depend on what you were doing before your run, Cucuzzella says. If you sit at a desk at work all day, you need more time to get your body ready to run than a college student who walks 20 minutes back to their dorm room from class before they work out.<\/p>\n

\u201cWhen we sit, our glutes and hamstrings<\/a> are overstretched and our hip flexors are tight,\u201d Cucuzzella says. \u201cThat shuts off the posterior chain, which is your running powerhouse. You hear people say \u2018wake up your glutes<\/a>,\u2019 and that\u2019s what they\u2019re talking about: re-engaging the muscles that drive your stride.\u201d <\/p>\n

In those cases, a warmup routine that specifically targets the hips<\/a> and posterior chain is essential before your workout. Cucuzzella recommends exercises like walking lunges, leg swings, or even light skipping if you\u2019re going for a run after sitting for a long period of time.<\/p>\n

Both age and environment can make a big difference in optimal duration of your warmup, too. \u201cAs we age, our fascia and connective tissue aren\u2019t as springy or lubricated as they used to be, so we need more time to wake them up,\u201d says Cucuzzella.<\/p>\n

As for environmental factors, consider taking more time to warm up in cold weather<\/a>. \u201cThere\u2019s a natural spasm response in colder, drier air, which can make your breathing<\/a> feel restricted,\u201d Vasudevan says. \u201cWarming up helps open the smaller airways, which allows your muscles to get the oxygen they need.\u201d<\/p>\n

Related StoriesThe One Thing You Shouldn\u2019t Do Before a Run<\/p>\n

Here\u2019s the single most important takeaway both experts express: Stop skipping warmups. \u201cAnything is better than nothing,\u201d says Vasudevan. \u201cEven if you get too antsy and you\u2019ve only done two minutes, I guarantee you that\u2019s better than zero.\u201d <\/p>\n

Research backs this up. A 2023 meta-analysis<\/a> of 35 research studies concluded that warmups that included dynamic stretching improved explosive performance more than only static stretching and no warmup at all. <\/p>\n

The reason? Your body needs time to activate the energy systems needed for different types of exercise, including the various runs in your training plan<\/a>. It takes around 10 to 15 minutes for fascia<\/a>\u2014the springy connective tissue that encases your muscles\u2014to loosen up and allow for efficient movement. That\u2019s why the first few minutes of an easy run often feel sluggish and generally slower than the rest, says Cucuzzella. \u201cIt\u2019s not just about muscles,\u201d he continues. \u201cIt\u2019s your whole system\u2014energy, coordination, connective tissue\u2014waking up.\u201d<\/p>\n

If you don\u2019t allow your body to warm up, you increase your risk of aches and pains. \u201cThe harder your workout, the higher your risk of injury,\u201d says Cucuzzella. High-intensity efforts demand rapid muscle contractions and full range of motion, which your body simply isn\u2019t ready for without some activation and mobility work<\/a>. If your tissue isn\u2019t moving efficiently and you try to force a big range of motion, that\u2019s when you cause micro tears\u2014especially in places like the Achilles<\/a>, hamstrings, or plantar fascia, he adds.<\/p>\n

Related StoryA Warmup Checklist for Your Next Workout<\/p>\n

Still not sure how to put it all together? Whether you\u2019re squeezing in an easy lunch run or prepping for your toughest speed workout<\/a> yet, this quick checklist will help you dial in the right warmup for your needs. Think of it as a flexible framework, not a rigid routine, to help you feel loose, limber, and ready to run your best.<\/p>\n

Always do something. Here\u2019s our short three-step warmup<\/a> routine to get you started.Keep it dynamic. Try any of our dynamic stretches<\/a> or form drills<\/a> to get your body ready and moving.Go longer before harder workouts. The harder the run you\u2019re about to do, the longer and more complex the warmup. Easy day warmups can be quick and mostly involve starting slow; sprints need a jog and drills.Choose warmup exercises you enjoy. \u201cSometimes it feels weird to be doing lunges on the sidewalk while your neighbors are watching\u2014and if it feels awkward, you\u2019re less likely to do it,\u201d Vasudevan says. \u201cThe warmup should be intuitive and fun. If you find movements you enjoy, you\u2019re more likely to stick with them.\u201dDon\u2019t overthink it. You\u2019re just waking up your system, not trying to break a sweat. \u201cYour brain tells you a lot,\u201d Cucuzzella says. \u201cYou should feel good, feel comfortable, and feel loose.\u201dFind the Perfect Training Plan for You\"Chevron\"Chevron\"training<\/p>\n

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Recommended Experience: No experience necessary! Anyone can accomplish this training plan.<\/p>\n

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Recommended Experience: For a new runner who has been exercising regularly for at least a year, or someone who has completed a few 5Ks or 10Ks and can complete 6 miles in one workout. This plan peaks at 28 miles in a week with a 12-mile long run.<\/p>\n

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Recommended Experience: For a consistent runner used to regularly working out four to five times a week. The plan starts with a 10-mile long run and peaks at 44 to 47 miles a week with a 22-mile long run, helping you average under a 9:10 per mile come race day.<\/p>\n

\"Headshot<\/p>\n

Matt Rudisill is an Associate Service Editor with the Hearst Enthusiast Group. A Nittany Lion through-and-through, Matt graduated from PSU in 2022 with a degree in journalism and worked in communications for the university’s athletic department for the past three years as the main contact and photographer for its nationally-ranked cross country and track & field teams. Matt was also heavily involved in communications efforts for the Penn State football team\u2019s 2024 College Football Playoff run as well as the Nittany Lion men\u2019s basketball team\u2019s 2023 NCAA Tournament appearance. In his role with Hearst\u2019s Enthusiast Group, Matt contributes to both Runner\u2019s World and Bicycling magazines, creating service content to benefit runners and cyclists of all ages. When he\u2019s not out jogging, Matt can be found tweeting bad takes about the Phillies or watching movies.<\/p>\n","protected":false},"excerpt":{"rendered":"When you\u2019re gearing up for a workout, your warmup might be an afterthought. You may even just skip…\n","protected":false},"author":2,"featured_media":71002,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[46],"tags":[1167,6647,102,56,54,55,36713,11518],"class_list":{"0":"post-71001","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-exercise","9":"tag-fitness","10":"tag-health","11":"tag-uk","12":"tag-united-kingdom","13":"tag-unitedkingdom","14":"tag-warmup","15":"tag-workout"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/71001","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/comments?post=71001"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/71001\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media\/71002"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media?parent=71001"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/categories?post=71001"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/tags?post=71001"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}