Should I warm up before a run or not?

Warming up before a run is an absolute must. Viktor Röthlin shows us some effective warm-up exercises.

Text: Sanitas

Images: Sebastian Doerk

1 min

19.06.2019

During a warm-up, you should focus primarily on your joints. Circular movements stimulate the production of synovial fluid and prepare your joints for the impending exertion. Then you can get your body warmed up and your blood pumping with around three minutes of brisk walking — now you’re ready to run! “During my career I ran around the earth the equivalent of three and a half times and never had problems with my joints,” says Viktor Röthlin.You should never stretch before a run as this relaxes the muscles instead of stimulating them and can lead to injuries.

“During my career I ran around the earth the equivalent of three and a half times and never had problems with my joints.”

Viktor Röthlin

Hip rotations

Rotate your hips slowly about 20 times, then repeat in the other direction.

Sanitas Customer benefits

We care about your health. Together with our partners, we support you with numerous special offers to help you stay healthy or get healthy again quickly. This also has financial benefits for you. 

To the offers

Knee rotations

Rotate your knees slowly about 20 times, then repeat in the other direction. To keep yourself steady, hold onto a banister or tree if necessary.

Ankle rotations

Rotate your ankles slowly about 20 times, then repeat in the other direction. To keep yourself steady, hold onto a banister or tree if necessary.

Sanitas Vital supplementary insurance

Want to improve your physical and mental health? Boost your well-being and enjoy preventive care? The new Vital supplementary outpatient insurance redefines health – to suit you and your needs, In line with your life and your budget. It doesn’t get any better than this.

Find out more