Warming up properly: the routine that changes everything

Warming up prepares the body for effort: it increases muscle temperature, gently activates the cardiovascular system and reduces the risk of injury and poor performance. It is essential before any intense session or race.

When is it really necessary?

Before an easy run in easy endurance, the first slow minutes serve as a warm-up: no need to do more. On the other hand, before interval training, a threshold session or a short race, a proper warm-up is mandatory.

A simple and effective routine

1. 10-15 min of easy jogging to gradually raise your body temperature.
2. A few drills (high knees, butt kicks, lateral shuffles) to wake up coordination.
3. 3-4 straight lines with progressive acceleration, to approach your session pace.

Total: 15 to 25 minutes. The shorter and more intense the session, the more complete the warm-up should be (on a 5 km, you start almost at top speed from the start).

Stretching: not before exercise

Prolonged static stretching before exercise doesn't improve performance and can even reduce it. Save them for later — see stretching and running. Focus on dynamic stretching (drills, mobility work).

Adapt to the weather

In cold weather, extend your warm-up; in hot weather, shorten it to avoid raising your body temperature too early.

Pre-structured sessions

Sessions generated by Sports Coach AI integrate warm-up and cool-down into their structure, pushed directly to your watch to guide you step by step.