For many, including myself, going out for a jog is often the only reason for setting foot outside right now. For this reason, several people have increased their volume of running training. At this time, I want to stress the importance of a warm-up for these activities. The main aim is always to benefit subsequent performance and reduce risk of injury. I also think a warm-up has the potential to achieve more than just the short-term benefits. A carefully selected routine can also help with the alleviation of “niggles”, as well as stiff, and sore areas caused by prior conditions (e.g. that run you did earlier in the week or prolonged periods sat at the desk).

Below I have listed exercises that complete an optimal warm-up for running/jogging. For those already experienced with effective warm-up modalities (e.g. activations, dynamics and potentiating), the list includes exercises to be performed in conjunction with the primary warm-up. If you have a foam roller or other self-myofascial release tools, it works well doing ~5mins of this before beginning the primary warm-up.

The University of Cambridge Sports Service has launched an online running community, using the strava network, for students, staff and the local community. Click here to find out more.