The 3 Key Phases of a Proper Warm-Up

1. Muscle Activation

This phase is especially important if you're running in the morning. After sleeping, your body lacks mobility. Muscle activation helps gently wake up your joints, tendons, and muscles. It only takes 5 minutes and can be added before any training session.

2. Start Slowly to Avoid Shocking the Body

When you begin running, you’re “shocking” your body by taking it out of its resting state. Running isn’t as gentle on the body as swimming or cycling, so this moment is prone to triggering discomfort or injuries.
Don’t hesitate to start with a few hundred meters of brisk walking before you run. When you do start running, go very slowly—slower than your usual easy pace—and gradually increase the speed as your body starts to loosen up.

3. Add Drills to Dynamically Finish the Warm-Up

Drills (or "running drills") are the final phase of an effective warm-up. These exercises improve mobility, neuromuscular reactivity, foot control, and coordination. Ideally, do them on a soft surface like a track or trail.
This step is optional for easy runs but important before speed or interval sessions.

⚠️ Be cautious when performing these dynamic movements. Incorporate them gradually—they’re done on the balls of your feet, with light and controlled motion.

Updated on: 16/06/2025