First Run Warm-Up First Run Warm-Up

You’ve purchased the shoes recommended by the running store nerd, you’ve turned your jeans into jorts, and you’ve found a t-shirt that reads Brunch Nap Repeat in plastic diamonds. Guess what? You, my friend, are ready for your first run. But before you scream, ‘LET’S FRICKIN’ GOOOO!’ and sprint down the street like you heard the ice-cream truck, you need to warm-up.

Photography & Video: Ben Murphy

Model: Tipo

Warming up before a run is critical, particularly when you’re just starting out. Not only will a proper warm-up help provide a better running experience, but you’ll also reduce the risk of injury. This point should be pretty obvious, but for those of you who pressed your head against the microwave every time you heated up a pizza pocket, here’s an analogy.

Imagine your body is made of raw spaghetti like you’re an Italian scarecrow. Ciao, signor Spaventapasseri! Now, as a person made of pasta, if you even try to walk, let alone run, your raw spaghetti legs are gonna snap, and that will be the end of that. However, if you slowly immerse yourself in a pot of boiling water, your bucatini butt will soften and you’ll be able to move briskly without fear of breaking anything. Get it? In this convoluted and mildly offensive analogy, your pre-run warm-up is that pot of boiling water—so let’s get in.

Disclaimer: If anything bad ever happens to you, whether it’s injuring yourself doing our recommended exercises or getting hit in the head with a jar of peanut butter while walking down the street, it’s not our fault. 

Hip Openers are a little more tricky, but they’re still insanely easy. Take a step forward and then bring your rear leg up like you’re going to hug the knee (but don’t hug the knee). Then, when the knee is up a little below chest height, swivel it out away from your body like a car door opening, bring it back down, and step back. Step forward with the other leg and repeat the movement on the opposite side. 

The Hip Opener is great for warming up your joints and activating the areas of your body that are about to do most of the heavy lifting on your run. Again, as many as you can—chill pace—in 30 to 45 seconds. Also, it’s good to approach this one with some rhythm, so maybe pop on ‘Rockit’ by Herbie Hancock before you get started.

For Leg Swings, you’re going to need a wall or tree or someone with not much on today to brace yourself against. Basically, all you do is kick one straight leg as far forward and up as it will go and then swing it back behind you as far as it will go. Do it gently to begin with, and then as you start warming up, you can go higher and higher. See if you can kick your own forehead. 30 seconds on each side. 

Leg Swings will lengthen the muscles in the backs of your legs and your hamstrings, and they’ll warm up your hips. They’ll also make you look like you know what you’re doing, so make sure you do them in a busy public place. There’s another leg swing that goes back and forth in front of your body like the pendulum on a grandfather clock. Do that one, too. 

Knee-Up Hops are really cool and you don’t look ridiculous while doing them. You sort of jog-hop on the spot, bringing your knees up and swinging your arms, and bringing your hands up to your ears like Hugo Weaving in The Matrix. Again, you need some rhythm to do these, so maybe listen to ‘Mama Said Knock You Out’ by LL Cool J while you’re at it. Knee-Up Hops and Leg Swings are the most dynamic warm-up exercises we’ve recommended, so make sure you do them towards the end of the routine. We don’t recommend starting with these. Your hip flexors will need to move around a bit before you take on Knee-Up Hops. 

Anyway, 30 seconds of Knee-Up Hops will do the trick, and why not close out the routine with some star jumps? Who cares? You already feel insanely self-conscious—go all the way.

So, there’s four basic warm-up exercises for your first run. If you choose to do different ones, that’s cool, but just make sure you definitely do something to warm-up, because you are a pasta person.