Every run, whether it’s an easy jog or an intense speed session, should begin with a proper warm-up and end with a structured cool-down. Taking just a few minutes before and after your runs can help prevent injuries, improve performance, and reduce post-run soreness.
To help you get the most out of your training, our Head Coach, Ben Parker, has put together these simple, effective routines to incorporate into your running sessions.
What is a Good Warm Up Before Running?
A good warm-up increases blood flow, activates key muscles, and improves mobility—setting you up for a smoother run. But the intensity of your warm-up should match the type of session you’re doing.
Coach Ben's Warm-Up Routine for a Steady Run
For easy runs and recovery days, a light, dynamic warm-up is all you need. This routine helps mobilize your joints and wake up your muscles without overexerting them.
In this video, Head Coach Ben Parker guides you through a quick warm-up routine designed for your easier runs. These dynamic exercises will help loosen you up, improve mobility, and prepare your body before heading out.
Coach Ben's Warm-Up Routine for a Harder Run
For tempo runs, interval sessions, speed workouts, or anything with an RPE of 7 or above, your muscles and joints need extra preparation to handle higher intensities. Skipping this step can increase your risk of injury—especially when pushing your limits.
Join Ben for a short but essential warm-up ahead of your tempo or interval session. Preparing your body for higher-intensity efforts reduces the risk of injury and ensures you’re ready to perform at your best.
Coach Ben's Cool-Down Routine
After every run, a proper cool-down helps your heart rate gradually return to normal and reduces the impact of DOMS (delayed onset muscle soreness). Cooling down flushes out lactic acid, promotes flexibility, and accelerates recovery—so you feel fresher for your next session.
Ben walks you through a simple cool-down routine to aid recovery and reduce muscle soreness (DOMS) after your run. These gentle exercises help your body transition from training mode to recovery mode.
A strong warm-up and cool-down routine is one of the easiest ways to stay injury-free and get the most out of your training. No matter your pace or experience level, taking just a few extra minutes before and after your run can make a huge difference in performance and recovery.
So next time you lace up, follow Coach Ben’s expert routines—your body will thank you later!