Incorporating a pre-run warm-up routine

Fill in the blank: I am too old for… ?

For me it’s my pre-run warm-up routine. I turned 43 over the weekend. Previously I liked to think of age as just a number. A state of mind, blah, blah, blah. But it’s official. I’m too old for my standard warm-up routine, which looked a little something like this.

Wake up and brush teeth.
Tie shoes.
Run.

You’d think that the last three months of dealing first with a quad strain, then a hamstring strain would have taught me something. But it wasn’t until I stumbled across this Competitor.com article by Jason Fitzgerald on the Mattock Dynamic Warm-up routine that I decided to make a change. Fitzgerald is the head coach at Strength Running, where he blogs about running and staying injury-free. Last week I started to incorporate his Standard Warm-up into my schedule, and I have to say that I’ve become a warm-up convert.

The Standard Warm-up looks something like this:

1. Walking deadlifts (10 reps)
2. Knee hugs (10 reps)
3. Groiners (20 reps)
4. Donkey kicks (10 reps)
5. Mountain climbers (20 reps legs in, 20 reps legs out)
6. Iron cross (10 reps)
7. Lunge matrix (2-10 reps per lunge type)
8. Leg swings (10 reps)
9. Lateral leg swings (10 reps)

Previously the thought of adding a warm-up routine seemed incredibly arduous. Like I’d have to set the alarm an hour earlier and find some sort of special workout space. Instead, I need an extra five minutes, and use my hallway and living room to get this done. And once I’ve finished these nine movements, I actually feel loose and ready to run.

The instructional video is helpful for learning the movements.

Though a week ago I had blown off the thought of a pre-run warm-up as something that other people might need, I now acknowledge the error of my ways. So for y’all who are still walking out the door and starting you run, it might be worth the 5 minute investment. It might be just the thing you’ve been missing.

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