Would you ever go into the most important meeting of your life without first preparing for it? Would you take a test without studying? Would you go to a football game without tailgating? (Ok, don’t answer that last one if your answer is yes.) We all know preparation is important to help us be our best in many situations. So why is it that if I asked you if you consistently warm up before running, many of you would answer “no?”

When it comes to running, warming up before running is critical for preventing injury, improving how you feel while running and maximizing performance. Whether you’re a new runner just learning the ropes or a seasoned runner pressed for time, properly integrating a warm-up (and cool-down) into your workout should be a priority for all of us in 2014 (and beyond). There are 3 key benefits a warm up before running can provide according to the North American Academy of Fitness Professionals:

• It can help supply adequate oxygen to your muscles by dilating your blood vessels.
• It can raise your internal core body temperature to help your muscles be flexible and efficient.
• It can slowly raise your heart rate, preparing your heart for the stress your run will place on it.

Here are 5 tips for achieving the perfect warm up before running:

1. Start your warm up with 5 to 10 minutes of easy running. This should feel slow and comfortable to get the blood flowing.

2. Swap static stretching for dynamic stretching. Static stretching before running can cause muscle and/or tendon injuries. It should be reserved for after running. Instead, after jogging slowly for 5 to 10 minutes, perform dynamic stretches (like those listed below) to prepare your body for your run. Even if you are running on a treadmill, hop off to do your dynamic stretches before getting back on for your main workout. If you’re running outdoors, stop 10 minutes into your route to do dynamic stretching before continuing along a sidewalk. When you are pressed for time, it’s easy to want to skip this, but performing this warm-up will help you run better and feel better. Try these dynamic stretches as part of your warm-up routine:

• Head rolls: Start by gently lowering one ear toward your shoulder on the same side without raising your shoulder up. From here, gently roll your head toward the front center of your body and then to the opposite shoulder. Repeat this 5 times to each side.
• Big arm circles: Rotate one arm at a time forward like you are swimming in a circular motion and then backward. Switch to the other arm. Repeat 5 times in each direction per arm.
• Back slappers: With your arms stretched out to both sides, cross them in front of you until they are seemingly hugging yourself where your hands “slap” your back. Do 10 reps, crossing the arms in alternating motions so the right is on top and then the left is on top during the “hugging” motion.
• Hip circles: With your hands on your hips, move your body from the waist only in a circular motion clockwise five times and then repeat the motion counterclockwise five times.
• Side twist: Moving from the waist only, twist your upper body and arms to one side, back to the center and then to the opposite side. Repeat the twist 5 times per side.
• Knee up: Lift one leg as high as possible and gently grasp the knee and pull it slightly in toward your body while balancing on your opposite leg. Repeat walking forward alternating from leg to leg (5 reps per leg).
• Running skip: Using a skipping motion, raise your knees high as you move forward. Swing your arms using large exaggerated motions. Continue for 30 seconds to one minute. You can also substitute or compliment this with a high knees drill.
• Butt kickers: Either in place or moving forward, make a running motion with your legs but almost hit your rear with your feet to stretch out the hamstrings. Continue for 30 to 60 seconds.
• Sky walkers: With your hands reaching up to the sky. Walk forward kicking one leg up at the time trying to touch your toe to your hands to stretch your hamstrings. Repeat 5 times per leg.
• Cradle walk: Warm up your hips and IT band with this move. Walking forward, stand on one foot and pull the other leg in an L-shape toward your body gently grabbing your knee with one hand and your ankle with the other. This should mimic a standing pigeon pose for those familiar with yoga. Repeat 5 times per leg.
• Toe tappers: Warm up the shins by tapping your right foot on the ground 20 times and then repeating on the left.

3. On race day, start your warm-up 25 to 30 minutes before the race start. Begin with a 10-minute jog. Then, do your dynamic stretches in the race corral or off to the side. This will help prevent you from spending your first mile of the race in warm-up mode. If you are planning to take in some additional fuel right before your race (e.g. 100-calorie gel/GU), doing so immediately before this warm-up (30 to 35 minutes before the race start) is a good idea with a sip of water.

4. Make your warm up a habit. Don’t skip your warm up to save time or do it inconsistently. An effective warm up will help effectively prepare your body for your run while assisting you in injury prevention. Unless you are only doing a slow, easy recovery run, this warm up should be part of every run, every time.

5. Prepare the body for recovery and your next workout with a proper cool down. Yes, these tips are about warm ups, but the only way to get to your next workout and next warm up is to recover properly in between runs. This starts with a cool down. When you finish your run, continue walking until your heart rate returns to normal. Then, do some static stretching, such as a forward bend, butterfly stretch, hamstring stretch, single leg stretch, downward dog, reverse pigeon pose, etc. For long runs, wait 1 to 2 hours before stretching. Don’t forget to eat something within 30 to 45 minutes after your workout with a 4 to 1 ratio of carbs to protein.

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Please note: I am not a certified health professional or trainer. Please consult your doctor or health care professional before starting a workout regimen. I am currently working on my marathon coaching certification, and proper warm-up routines and cool-downs will be part of my training protocol, similar to what is described above.

Do you regularly warm up before running and cool down afterward? If so, what is your typical warmp-up routine?