Pre-run warmup for high school runners
Most high schoolers warm up with a half-hearted jog. A real warmup takes 8-10 minutes and changes how every workout feels.
The structure
5-10 minutes very easy jog → 3-5 minutes of dynamic drills → 4-6 × 20s strides → workout starts. Skip nothing.
Dynamic drills
Leg swings, walking lunges with rotation, A-skips, B-skips, high knees, butt kicks. Each for 20-30m. Prepares the joints and central nervous system.
Skip static stretching pre-run
Holding stretches for 30+ seconds before running is associated with reduced power output and can mask warning signs of injury. Save it for after.
Strides
Not all-out. 85-90% effort, smooth and fast, 20-30s with full recovery. Primes the legs to run fast.
Key takeaways
- Real warmup: 8-10 min, every workout.
- Dynamic drills > static stretches pre-run.
- Strides before workouts and races, no excuses.
- A good warmup makes hard days feel easier.
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