Warm-ups and cool-downs for runners

Words by Robert Birnbaum. Photography by Lea Kurth.

What five-time Swiss 1500m champion Tom Elmer doesn’t know about warm-up and cool-down routines isn’t worth knowing. The OAC Europe team member trains multiple times a day, in a variety of ways. Just before competing in his first race of a new season, the pro runner reveals his take on proper preparation and unwinding. And, how these steps might just be as important as the workout itself.

“There’s the mechanical part – warming up muscles, joints, tendons – to prevent injury. Then there’s the physiological part where it’s about activating the aerobic energy systems of the body [which are used for long and/or low-intensity activities),” Elmer explains.

A relaxed warm-up doesn’t only lower the risk of injury. It also prevents runners from pushing the pace too early and burning out. A study has shown that well warmed-up runners demonstrate better endurance than a test group that didn’t warm up. In short: warm-ups are good for runners.

“With the right prep, for example before intense interval sessions, you’ll benefit from the workout from the first rep. And you won’t need to dial down the pace. Of course, sometimes it takes you one or two intervals to fully settle into the workout, but it makes starting so much easier. A solid warm-up routine also automatically sends a signal to your head that things are about to get intense. That in mind, it’s critical to keep your preparation consistent.”

Once the work is done, the allure of a quick shower before replenishing with something high in calories is all-too tempting. However, taking the time to cool down gradually can amplify the benefits gained on the run. Exercises to steadily lower the heart rate redistribute blood from the activated muscles back through the body. This way, lactate that has accumulated in the legs can be “flushed out”, which can help  prevent soreness. Preventing the heart rate from dropping too quickly also helps ensure that a sufficient amount of proteins are pumped via the bloodstream to kick-start recovery for post-run muscles.

“You should invest the same amount of time and effort that you put into your warm-up into your cool-down,” Elmer advises. “Whether you did 15 minutes of easy pace at the beginning or just walked, I would do the same after the run. The way you prepared yourself, that’s the way you want to unwind, too.”

Is it okay to skip the warm-up and cool-down sometimes?

When time is tight or motivation is low, cutting corners with your warm-up and cool-down seems like an easy way to gain time and energy. According to Elmer, this is a misconception. 

“When you’re not feeling good or lack the drive to run, it’s especially crucial to prepare well. It only makes things easier. If you invest the time and energy into a proper warm-up, you’re increasing your chances of getting a good session in.”

That said, Elmer doesn’t advise ignoring the body’s signals.

“If I still don’t feel fit after the prep work, I’ll dial down the pace significantly. I try to maintain the planned duration or distance of the workout, but go slower.”

How long should a warm-up and cool-down be?

“Regardless of distance, I’d always suggest at least 10-15 minutes before and after your run,” Elmer says.  “If you feel great after the warm-up, sweet. Then you know you’re ready for what’s ahead. If not, don’t worry and just dedicate a little bit more time for warming up.”

Of course, it makes a difference what kind of run is on the menu – for example: intense intervals vs. leisurely long runs.

“Often, we just run at a very easy pace. We don’t do an active warm-up or cool-down for those sessions. Sometimes, we use a foam roller or focus on activating certain muscle groups. Before our interval sessions, we go through a well-structured warm-up. We’ll run for about three kilometers (1.86 miles) – going from an easy jog to incremental runs. The more intense the session planned is, the faster we’ll go towards the end of our warm-up. This helps the body get going, and we activate the anaerobic system (which the body uses for shorter sessions of intense exercise). Once that’s done, we’ll rest briefly and do a couple of stretching and activation exercises before starting the actual workout.”

How do I know I’m warmed-up enough?

This question rarely arises for experienced runners like Elmer. He can clearly read the signs his body is sending and has years of running experience. He knows whether he can dial up the intensity, or if he needs more time to acclimate. While recreational runners might not have such a keenly tuned awareness of what the body is signaling, there are feelings that everybody can identify according to Elmer.  

“You’ll feel more eager to run, it will feel easier all of a sudden. Think: Does the session ahead feel easy or overwhelming? That’s the question you have to ask yourself.”

Tom’s warm-up and cool-down routine

Warm-up

1. 10-15 minutes easy-pace running (alternative: walking while regularly swinging your arms)

2. Dynamic stretching (rhythmic and active) – until you feel loose and ready to go

- Calves: Stand on a step or stair with the ball of the foot and let the heels sink down slowly. Repeat.

- Quads: Pull the foot up behind the body, make sure to push your hips forward.

- Hamstrings: Kick up high with one leg, touching the opposite hand.

3. Specific muscle activations

“The glutes are critical for stabilizing the entire leg axis. They can absorb a lot of the impact when landing, so the knees don’t have to take such a heavy load. It’s not about strengthening those muscles [in the warm-up], but about targeting and activating them so that they can do their job properly. You want to isolate the glute as much as possible. We use resistance bands around our thighs for that – for example when doing glute bridges or side steps.

You can also just focus on flexing and activating the separate halves of your butt while sitting. Doing this strengthens the neuronal bond to your muscles.”

4. Drills

“We do different types of exercises to prepare the body for the impact running has. We prime our ankles and joints. I focus on my calves to prepare my Achilles. Other focus more on their core to stabilize the back. You want to include some rhythmic movements that set you up for the running motion.”

- Skips: Jumping up and forward with one leg extended and the other angled in front of the body, alternating legs.

- High knees: Take quick, small steps forward on the ball of the foot, pulling the knees up as high as possible.

- Butt kicks: Take quick, small steps on the balls of the feet while gently kicking the glutes with the heels.

- Jump rope: Possible with or without a rope – to warm up the ankles and keep the arms moving.

- Incremental runs: Start slowly and increase the pace continuously (3 × 100 m or 4 × 200 m)

Cool-down

1. 10-15 minutes easy-pace running (alternative: walking while regularly swinging the arms)

2. Static stretching (hold the position for 30-45 seconds)

“Which body parts need the most stretching is individual for each person. After your workout, you often feel intuitively, where the body needs some extra attention. Hold the stretch position longer after your workout, to pull the muscles apart to their original length.”

- Calves: Stand on a step or stair with the ball of the foot and let the heels sink.

- Quads: Pull the foot up behind the body, make sure to push your hips forward.

- Hamstrings: Hang forward and down while trying to keep the legs straight.

And relax… until the next long run comes calling.