Whether you’re returning to running after a break or ramping up your training, your warm-up matters more than you think. It’s not just about getting your muscles warm. It’s about preparing your body to move the way it needs to. Our physiotherapist put together this video to walk you through 12 track and field warm-up exercises that’ll help you feel ready before you hit the ground running.
Your 12-Exercise Track Warm-Up Breakdown
- Hamstring Swoops: These get your hamstrings moving through their full range of motion. They’re especially important if you’ve been sitting for long periods before training.
- Quadriceps Stretch: A simple but essential move. It loosens the front of your thigh and helps protect your knee during sprinting and jumping.
- Toe Walking: Walking on your toes activates your calves and improves ankle stability. It’s a great way to wake up the lower leg before bigger movements.
- Heel Walking: The flip side of toe walking. It targets the tibialis anterior and helps balance out the muscles around your shin, which can reduce your risk of shin splints.
- Side Stepping: This one fires up your hip abductors and gets you moving in a lateral plane. It’s easy to skip, but it’s key for hip control and stability.
- Lunging: Lunges prepare your hips, quads, and glutes for the demands of running. They also challenge your balance, which carries over to single-leg support during stride.
- “A” Marches: “A” Marches are a track staple. They build hip flexor strength and reinforce the mechanics of a powerful running stride. Take your time with these.
- “A” Skips: A step up from the march, “A” Skips add rhythm and tempo. They help you develop coordination and arm-leg timing, which matters for efficient running.
- “B” Marches: “B” Marches extend the hip through a longer range. They target your hamstrings and glutes while building body awareness and control.
- “B” Skips: Like “B” Marches but with a skip added in. They increase the demand on your coordination and challenge your body to produce and absorb force simultaneously.
- “C’s”: “C’s” work through hip rotation and help you maintain fluid hip mechanics. They’re particularly useful for athletes dealing with tightness in the hip flexors or IT band.
- Straight Leg Bounding: This one brings it all together. Straight leg bounding builds explosive power and trains your body to use the ground efficiently. It’s a full-body movement that primes you for performance.
How Physiotherapy at Thrive Can Help You Get Back on Track
Returning to running isn’t always straightforward. Whether you’re recovering from an injury or simply haven’t trained in a while, your body needs time to adapt. A physiotherapist doesn’t just treat pain. They look at how you move, identify any imbalances, and create a plan that gets you back to what you love safely.
At Thrive Now Physiotherapy, our team works with runners and active individuals across the Cowichan Valley. We’ll assess your movement patterns, address any restrictions, and guide you through the right exercises for where you’re at right now. We believe in treating your future health today, which means building a strong foundation so you can keep doing what you love for years to come.
When Should You See a Physio?
You don’t have to wait until something hurts to book an appointment. A pre-season assessment can help you catch small issues before they become big ones. That said, here are some signs it’s time to come in:
You’re feeling tightness or pain that doesn’t go away after warming up. You’ve noticed a change in how your foot, knee, or hip feels during or after a run. You’ve had a previous injury and you’re not sure if you’re ready to return to full training. You’re new to running and want to start on the right foot.
Catching these things early makes a real difference.
Book Your Physiotherapy Appointment in Duncan or Cobble Hill
If you’re feeling discomfort or you’re just not sure where to start, we’re here to help. Thrive Now Physiotherapy has two convenient locations in Duncan and Cobble Hill, BC. Our experienced practitioners offer direct billing, online booking, and evening appointments to fit your schedule. Book your appointment today and let’s get you back on the track.
