Why Your Warm-Up Isn’t Working (And How to Fix It)

Warming Up Isn’t Optional — It’s Your First Performance Rep

Too many runners treat warm-ups like a checkbox. A few leg swings, a quick quad stretch, maybe a jog to the start line.

Then they wonder why they feel tight, sluggish, or injured 10 minutes later.

Here’s the truth: your warm-up sets the tone for everything else. And done properly, it can literally change your performance.

What a Bad Warm-Up Looks Like

• Static stretches that don’t activate the nervous system

• No movement prep for joints or posture

• No activation of key stabilisers like feet, glutes, and core

• Skipping it entirely and just “easing in”

A bad warm-up is worse than none at all — because it tricks you into thinking you’re ready when you’re not.

What a Good Running Warm-Up Does

A proper warm-up should:

• Increase core temperature and blood flow

• Prime the joints and tissues for impact

• Activate postural and stabilising muscles

• Reinforce the mechanics you want during your run

• Build rhythm and readiness — not fatigue

It’s the bridge between how you sit and how you want to move.

The NBR Pre-Run Formula

We use a simple, proven structure:

1. Foot Activation – short foot drills, toe splay, barefoot walking

2. Mobility Prep – hip openers, ankle rocks, thoracic rotations

3. Strength Activation – glute bridges, calf raises, balance work

4. Dynamic Movement – skips, bounds, hops, A-skips

5. Run-Specific Drills – cadence drills, posture cues, barefoot strides

In 10–15 minutes, you’ve primed your body to absorb load, hold posture, and run the way it’s designed to.

Stop Going Through the Motions

If you’re rushing through your warm-up or skipping it completely, you’re leaving performance — and durability — on the table.

🎯 Start your 2-week free trial and access our full Pre-Run Prep system, built to make every step count.

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Coach Mick