Desk to 3K Warm-up & Cool Down

Follow our warm-up routine

Why not try our warm-up routine to get started!

A good warm-up dilates your blood vessels, ensuring your muscles are well supplied with oxygen before you start to workout. By slowly raising your heart rate, a warm-up also helps minimise stress on your heart when you start your run.

How to warm-up?

Do about 5 to 10 minutes of light aerobic exercise to loosen up your muscles and warm you up foryour run. Try walking briskly, marching, jogging slowly, or cycling on a stationary bike. Make sure you don’t rush your warm-up.

Dynamic stretches

Try some dynamic stretches like walking lunges, squats, spinal rotations, shoulder rolls. Stretching cold muscles is never a good idea though, so if you decide to include stretching, do it after you have warmed-up or as part of your cool-down.

Starting your run

When you begin your run, jog slowly at first and gradually build up your speed. You should be breathing very easily. If you feel yourself getting out of breath, slow down. 

Stay Hydrated

When you're working up a sweat it's important to drink plenty of water:

  • Water can help with headaches and improve your mood 
  • Works wonders for your heart, organs and joints
  • Gives you a much needed energy boost and so much more!

Try to drink a couple of glasses of water before starting your run or take a bottle of water with you! Keep hydrated throughout the day, during and after each running session.

Cooling down - Mobility & Stretching

Everyone benefits from stretching! Typical postrun stretches include the hamstring stretch, quad stretch, calf stretch, low lunge stretch, IT band stretch, butterfly stretch, hip and back stretch, arms and triceps stretch. Try some of our mobility and stretching exercises after your run!

Tips for stretching

Here's some helpful tips to think about when stretching: 

  • Try not to bounce while stretching. Hold still on each stretch for 15 to 30 seconds.
  • You shouldn't push through muscle resistance and never stretch to the point of pain.
  • Make sure you're stretching both sides equally.
  • Stay relaxed and breathe in and out slowly.
  • Don’t hold your breath. Take deep belly breaths.

Disclaimer

You should be in good physical condition and be able to participate in the exercise. If you have any reason to believe that you may have health/medical issues which may affect your ability to exercise, then you must seek medical advice before participating in any of UofG Sport's suggested exercises. Never rely on information on this website in place of seeking professional medical advice. You should understand that when participating in any exercise there is the possibility of physical injury. If you engage in this exercise, you agree that you do so at your own risk, are voluntarily participating in these activities and assume all risk of injury to yourself.