You don’t need a long routine, but you do need to ease in. Cold legs and a fast start is an uncomfortable combination, and it makes the first part of any session feel worse than it should.
Before easy runs, the first few minutes of the run are your warm-up. Start slower than your normal easy pace and let your body settle in. By the second kilometre you’ll feel looser.
Before a hard session like track intervals or a tempo run, do more:
- 10 to 15 minutes of easy running
- A few minutes of drills: leg swings, high knees, butt kicks, skips
- Three or four strides: about 80 to 100 metres where you gradually pick up the pace, then walk or jog back
Strides wake your legs up for faster running without tiring you out. By the time the first effort starts, you should feel ready, not stiff.
Long static stretches are better saved for after the run or another time of day. Before running, keep things moving.
Cool down too. After a hard session, jog easily for 5 to 10 minutes. It’s a calm way to finish and a good moment to chat about how the session went.
On Wednesdays the coach leads the warm-up at the track. Come on time so you don’t miss it.
General advice, not medical advice. If pain persists, see a doctor or physiotherapist.
