Running tips: How to properly warm up for a run

Living Well | RACV | Posted on 23 April 2020

Prep for your run with these warm up tips from RACV Torquay Resort's running expert.

For many of us, there’s nothing quite like a run to help relieve stress and get you out of the house. But it’s important to warm up properly to minimise the risk of injury. Join RACV Torquay Resort fitness instructor Elli as she guides you through a whole-body warm-up sequence to get you prepped for the run ahead.

How to properly warm-up before a run

Get your whole body prepped for your next run with this 12-step sequence from RACV Torquay Resort fitness instructor Elli. Take the time to learn the proper form for each move before starting your workout. 

Scapula push-up

In a four-point kneeling position, protract and retract scapula (shoulder blade), while keeping your core engaged. 

Thoracic mobility

Remaining in the four-point kneeling position, take one arm towards the sky, then feed arm through the space created on the opposite side. Repeat on both sides. 

Hip opener

Starting from an extended plank position, take one foot to the outside of the same hand. Repeat on opposite side. 

Hamstring release

From standing, take one leg behind and one hand towards the ground for balance. Ensure your back leg and body are straight – they should form a T position. Repeat on opposite side. 

Curtsy lunge

Step to the right and take left foot in-behind, crossing over the midline and keeping chest up. Repeat on opposite side. 

Single-leg glute bridge

Lie on your back, bring heels in so knees are bent. Lift one leg in the air and push through the other heel to lift hips, ensuring hips are straight. Repeat on both sides. 

Side squat

Take one leg out to side, keeping your chest up and your weight through the heel. Bend knee while inside leg stays straight. Repeat on the other side. 

Skater squat

Hop from side-to-side on one leg, maintaining balance and control. Start slow and small and build up. 

Bridge walkouts

Lie on your back, walk your heels in and out while maintaining a neutral spine position and keeping hips stable. 

Lunge-to-knee drive

Take a step back into a lunge position, with the moving leg driving the knee up back past your hip. Repeat on opposite side. 

Shoulder taps

Starting in an extended plank position, maintain a neutral spine and slowly tap the opposite shoulder with the opposite hand. Hips and shoulders should not move. 

Dead bugs

Lie on your back with knees in tabletop position (right angles), then slowly extend one foot and the opposite hand away from the body. Switch sides.