For many of us, warming up before a run has long fallen by the wayside; most days find us racing out the door trying to fit a 40 minute run into a 30 minute lunch break. However, incorporating an effective warm up routine before you set off - including muscle activation for just 5-10 minutes - can help improve running economy and prevent injury.
Often, when people hear the words ‘warm up’ they picture a long session of stretching. However, research on the benefits of stretching have been inconclusive at best and studies have shown that for running in particular, static stretching before a run may not actually improve your running performance or decrease your risk of injury. Increased flexibility increases the need for muscle-stabilization activity, as well as decreased storage and return of elastic energy.
To put it simply, the more flexible you are, the more energy your body uses to stabilize that range of motion, rather than putting that energy into maintaining speed. All this being said, I’m not saying that you should never stretch again - on the contrary, stretching is fantastic as a cool down and recovery tool.
So, What Is the Right Way to Warm Up?
As is undoubtedly obvious, running uses a lot of muscles, especially in our lower body. However, with current work schedules resulting in people sitting down for large amounts of the day, the big muscles in the posterior chain that we need to engage for optimal performance and decreasing risk of injury are often lazy and forget how to wake up. When these muscles forget how to fire properly our quads and hip flexors have to work extra hard to pull up our legs - a job they shouldn’t be doing alone.
The Posterior Chain: As the name suggests, it is all the muscles that make up the back side of your body, running from your head, all the way down to your feet. Composed of some of the largest and strongest muscles in the body, the posterior chain includes our calves, hamstrings, glutes, and back muscles. It’s responsible for controlling our gait, acceleration and deceleration, and keeping us upright.
Doing 5 simple exercises that activate the posterior chain before you head out for your run can help improve your running economy, prevent injury and bring your heart rate up slowly so that you are ready to rumble at the start of your run.
Perform 1-3 rounds of 8-10 reps of each exercise (on each side if necessary):
- Lunges with Front Heel Raise: Starting with your feet shoulder distance apart, step forward into a lunge position, making sure that your front knee does not extend past your toes, or point inwards. At the bottom of your lunge, lift your front heel off the ground and slowly return it to the ground, with control. From there, push through your heel to return to the starting position. Repeat on the other side. This exercise activates your calves, glutes, hamstrings, and quads all in one go.
- Glute Bridge: Lie flat on your back with your knees bent and feet firmly planted on the floor. Pressing into your heels, lift your hips off the ground, making a straight line with your body from your shoulders to your knees. Squeeze your glutes at the top for a count of 3, before lowering your hips with control back to the ground. Once you get stronger, try adding resistance with a band or weights.
- Hip Hinge: Start with your feet shoulder width apart and a slight bend in your knees. Engaging your core muscles, shift the weight onto your heels and begin to hinge at the hips, pushing your hips and butt back. Make sure your spine remains in a straight line with a neutral gaze forward, and ensure you are hinging at your hips rather than your lower back. Keeping a slight bend in your knees, hinge until you feel a stretch in your hamstrings - this will be somewhere between vertical and parallel to the floor - before engaging your glutes and hamstrings to bring your torso back to the upright position. Ensuring that your core is engaged throughout the entire movement is essential.
- Lateral Lunge with Knee Drive: Starting with your feet shoulder width apart and toes pointing forward, step out to one side as far as you can. Shift your weight onto that heel, drop your hips and bend the knee, keeping your other leg straight and foot flat on the floor. Push into the heel of the bent knee and return to the starting position, bringing that same knee up to 90 degrees in front of you. This exercise should activate your inner and outer thigh muscles, core, glutes, and hamstrings.
- Single Leg Calf Raises: Standing on one leg with the other brought up to 90 degrees in front of you, push up quickly onto the ball of the standing foot, engaging your calf muscle. Hold at the top for a single count, before lowering your heel back onto the floor slowly for a count of 3, working on the eccentric strengthening of the muscle. Complete all the reps on one leg before switching to the other leg. If you find yourself losing your balance, you may need something to hold on to or a wall to support yourself.
These exercises are not prescriptive and are part of a large number of exercises that can activate your posterior chain so feel free to mix it up! This warm up only takes about 10 minutes, but the right routine will give your muscles a chance to prepare for the work ahead, making it easier to get into the rhythm you want to sustain during your run, and have you feeling good and ready to hit the road again.
Let's Do This, Together
Latest articles
Let's Do This Team's Top 2025 Event Picks
As the clock strikes midnight and the promise of a fresh start begins, many of us are setting our sights on challenges that will make 2025 a year to remember. To help give you some new year inspo, we asked our team to share their goals for the year ahead. Whether you’re looking to smash a personal best, conquer an iconic event, or try something entirely new, we hope our team’s resolutions inspire you to set some big, bold goals of your own.Here’s what we’re working towards in 2025:
New Year, New Goals: 2025 inspo from the Let’s Do This team
As the clock strikes midnight and the promise of a fresh start begins, many of us are setting our sights on challenges that will make 2025 a year to remember. To help give you some new year inspo, we asked our team to share their goals for the year ahead. Whether you’re looking to smash a personal best, conquer an iconic event, or try something entirely new, we hope our team’s resolutions inspire you to set some big, bold goals of your own.
Here’s what we’re working towards in 2025:
Reece: A Year of Firsts
"2025 is going to be a year of firsts for me. I’ll be tackling my first triathlon at Blenheim, running my first ultra at Race to the Stones, and (if I can snag a spot) taking on my first Hyrox event in London. Here’s to pushing boundaries!"
Book now:
Oscar: Chasing Speed
I’m keeping it short and speedy this year—hopefully! My goals are a sub-17-minute 5k and a 5-minute mile.
I’ve got my eye on the Battersea Chase the Sun/Moon events because the flat, fast course is perfect for a PB.
Book now:
Battersea Chase the Moon January
Lisa: Hitting the Trails and City Breaks
"I’ve heard so many great things about Maverick events from the Let’s Do This team, so I’m thinking of booking the Original West Sussex—it’s just a short train ride from London. I also want to use races as an excuse to travel, and I’ve got my eye on the Rome Marathon in March as my first running holiday of the year."
Book Now:
Dom: Fast and Far
My focus is on speed and endurance. I’m aiming for a sub-1:20 half marathon at the Bath Half in March, then finishing the year strong at the Chicago Marathon.
Book now:
Rob: Epic Adventures
This year, I’m taking on the Ultra Trail Snowdonia 50k and aiming for the UTMB. If that doesn’t work out, I’ll swap the running shoes for a multi-day gravel race. Either way, it’s going to be an adventure!
Book now:
James: My First Ultra
This is the year I’ll tackle my first ultra! I’m heading up to the Lakes for the 55km 5 Valleys race in September. Can’t wait to take in the incredible scenery while pushing myself to new limits.
Book Now:
13 Valleys Ultra Marathon (5 Valleys 50k)
Rachel: Elevating My Goals
"I’m mixing things up in 2025 by focusing on elevation rather than distance. My big goal? A race with 950 meters of climb over 16 kilometers. It’s going to be a whole new kind of challenge!"
Book now:
JC: A Year of the Super Halfs
I’ve convinced my friends to tackle the Super Halfs series with me. After running Copenhagen last year, we’ve got Lisbon on the cards for March. I’m also hoping to get into cycling—fingers crossed I can bag a spot at Bike New York's 5 Boro Bike Tour and combine it with a New York city break with friends!
Book Now:
Whether you're gearing up for your first race or taking on a bucket-list event, there’s no better time than the new year to start planning your next adventure. What goals are you setting for 2025? Let us know—we’d love to cheer you on!
How To: Set Your 2025 Running Goals with Coopah
As we are approaching the end of the year, now is the perfect time to start thinking about your 2025 running goals, and what you want to achieve over the next 12 months.We know it can be hard to know how to set your running goals, so we have asked Jordan Foster, Head Coach at Coopah, the Run Coaching App to share her top tips.
As we are approaching the end of the year, now is the perfect time to start thinking about your 2025 running goals, and what you want to achieve over the next 12 months.
We know it can be hard to know how to set your running goals, so we have asked Jordan Foster, Head Coach at Coopah, the Run Coaching App to share her top tips.
I honestly love nothing more than sitting down at the end of December and writing a list of what I want to achieve the following year; whether that's running, professional or just general day to day life. But, for the purpose of this blog, let's stick to running.
And do you know the best thing about running goals: your goals are entirely your own.
- If you want to just start your running journey, amazing.
- If you’re chasing a personal best (PB), go for it.
- If you’re aiming to cross the finish line of your first marathon in one piece, incredible.
The exact goal itself doesn’t matter as much as the process of setting it, and building the plan to achieve it. So, here are some tips to help you create meaningful and achievable running goals for 2025.
Be Specific
Think about what really matters to you, as I said a goal doesn’t always need to be time based, but having a clear, specific goal is a great way to not only stay motivated, but also to ensure you are doing the right things to help you get there. For example a vague goal like “start running more” is a good start, but the magic really happens when you get specific and know exactly what you are aiming for;
- Want to aim for your first 5km? Awesome, set yourself a target date of when you want to achieve it to give you something to aim for.
- Running your first marathon? Brilliant, maybe the goal is to finish strong and soak in every moment.
- Just want to build confidence and consistency? Great, focus on nailing your training plan.
How Coopah Can Help: When setting up your training plan we will ask for your goal for your event, along with finding out more about your running history and experience. Which in turn will generate you a personalised training plan that is tailored specifically to your current fitness level and your overall goal. So you have peace of mind knowing that your plan is designed with your end goal in mind. Download the app and get started today.
Be Brave
Let’s be honest: big goals can feel scary. But does that mean we shouldn’t set them? Absolutely not.
Over the years, I have set myself many big goals in running. Some of these I have achieved, and some I have not. But does that mean I have failed? Personally, I don’t think so.
Because I still put myself out there, I still worked hard towards trying to achieve it and I showed up and tried my best. And that is really the most important thing.
So set those big goals. Be brave and push yourself. And remember, the best growth happens when we take on those big challenges that feel slightly out of reach.
How Coopah Can Help: Having the right support can make all the difference when setting those big goals, and with Coopah you have 24/7 access to our team of coaches who are on hand to help, support and advise you throughout your training plan. Whether you have a question about your plan, need that extra bit of motivation or just want to share how you are getting on, we are there for you every step of the way. Download the app and chat to your coach today.
Be Realistic
That said, whilst being brave is great, it’s also important to be honest with yourself and make sure those goals you are setting are realistic in the time frame you have;
- How far away is your event?
- How much time can you realistically commit to training each week?
- What’s your current fitness level?
For example if your dream is to run a marathon, but right now you are right at the start of your running journey, you may just need to take a step back and set yourself a smaller goal to achieve in the short term, whilst creating a long term plan to achieve this.
By setting yourself smaller, manageable goals this will also help to keep you motivated during your training as you will hopefully see progress a lot quicker, whilst knowing everything you are doing is getting you one step closer to achieving your ultimate goal.
For example your first goal could be to run your first 5km, then build up to 10km and so on.
Remember, progress in running takes time. It takes effort, hard work and commitment. We can’t always achieve everything we want to do at once, so having those long term goals and plan is a great way to keep you motivated to ensure you are always heading in the right direction.
How Coopah Can Help: With Coopah you can easily track your progress to see if you are on track to hitting your goals. Every workout will be tailored to your overall goal so you can see in real time if you are hitting your target. Download the app and start making progress from today.
Be Prepared
So here is your challenge for this week. Take some time to sit down, grab a notebook, or even the notes app on your phone, and think about your running goals. Not just the easy ones, but those big, bold, slightly scary goals too. Write them down.
Now, once you’ve got those goals in front of you, I want you to think about how you’re going to achieve them, and use the tips from this blog:
- Be Specific about what you want.
- Be Brave and aim high.
- Be Realistic about your current fitness and life commitments.
I promise you, just writing your goals down is a huge step forward. Once you’ve committed to them, you’re already on the journey. And remember, the journey itself is part of the fun.
You might hit your goal in 3 months, or 6 months, or it could be a long-term goal that takes a few years. Whatever the timeline, every time you lace up your shoes and head out the door, you’re one step closer.
So next time you’re on a run, remind yourself: every mile, every sweaty workout, every “I really don’t feel like this” moment is part of the process. Celebrate the little wins along the way, as they’re what make the big wins possible.
.jpg)
The Challenges Women Face in Running and How It Impacts Participation
Running is often lauded as one of the most accessible sports—just lace up your trainers and go. However, for many women, the barriers to participation go far beyond the logistical. While safety concerns are frequently highlighted, deeper systemic issues like access to the sport and unequal treatment are also preventing more women from running. It was a topic keenly discussed at our In Her Stride panel held at the end of November, with key members of the female running community including Sophie Power, Tasha Thompson, Rehana Mawani and Emily Shane.
Running is often lauded as one of the most accessible sports—just lace up your trainers and go. However, for many women, the barriers to participation go far beyond the logistical. While safety concerns are frequently highlighted, deeper systemic issues like access to the sport and unequal treatment are also preventing more women from running. It was a topic keenly discussed at our In Her Stride panel held at the end of November, with key members of the female running community including Sophie Power, Tasha Thompson, Rehana Mawani and Emily Shane.
Before we kick things off however, we should highlight that female participation in running events is growing, and this is a great thing! According to data from Let’s Do This, women in their 20s are the fastest-growing demographic in event participation this year. However despite this, women are still 16% less likely to run every week compared to men. This disparity is particularly striking given that women report higher levels of personal benefits from running, such as improved fitness, better sleep, and reduced stress.
The reasons for this are complex and personal, however we have broken down three key challenges discussed during our panel and the solutions explored that could help address them.
.jpeg)
1. The Pressure of Pace
One of the biggest hurdles for many women is the pressure to run faster. Despite the average UK woman’s running speed of 06:37 min/km (according to Strava), most run clubs don’t cater to this with the slowest pace often around 6 minutes per km. Add to this the relentless focus on personal bests and fast times on social media, and it’s no surprise that many women feel too intimidated to join in.
Thankfully, there are starting to be more people rebelling against this speed obsession, including our panelist, Emily Shane. Emily has been leading the charge to encourage more women to disregard pace and focus on the experience of running to drive uptake amongst women. Initiatives like events without cutoff times and more inclusive pace groups at running clubs are vital to creating a more welcoming environment and broadening the benefits of running to the experience and community.
2. Perception of Sport in Schools
One of the topics hotly discussed was how for many girls, the barriers to enjoying physical activity start at school. Puberty, coupled with changing bodies and fluctuating emotions, can make sports feel daunting and uncomfortable for teenage girls. Research highlights this disparity: only 38% of girls enjoy sport and exercise compared to 53% of boys, and just 26% of girls feel confident in physical activity versus 43% of boys.
The panel emphasised the need to address this such as:
- Introducing a wider variety of sports and fitness activities to cater to different interests
- Providing more supportive and confidence-boosting PE kits.
- Showcasing more female role models in sport to inspire young girls.
By addressing these issues at the school level, we can foster a love of sport that lasts into adulthood.
.jpeg)
3. Treatment at Events
This is a topic that panelist Sophie Power, founder of SheRACES is incredibly knowledgeable and passionate about. Even at organised running events, women often experience unequal treatment. From “unisex: t-shirts (which are actually designed for men) to a lack of sanitary products in portaloos, these "small things" can collectively make women feel like an afterthought. Prize money inequality and rigid event policies—like no deferral options for pregnant or postpartum women—further highlight these disparities.
Thankfully, initiatives like the 50:50 campaign by Threshold (a campaign to get 50% of women at Ultra startlines vs. the current average of 30%) and the advocacy work of SheRACES are driving change, and there are many amazing event organisers such as Maverick, Threshold, Why We Run and many more, that are working hard to make their events are inclusive as possible for women.
Despite these challenges, the panel and attendees felt overwhelmingly optimistic about the future of running for women and the benefits it brings us. Progress is being made, however we all need to add our voices to the conversation to help more women get into the sport and reap the benefits.
.jpeg)
Some Helpful Resources
Here are a few helpful resources. This list isn’t exhaustive by any means, however is a good starting point for those looking for inspiration on where to start.
Female friendly events:
- Threshold Events
- London Landmarks Half Marathon
- Maverick Events
- Why We Run
- Women Run Series London 2025
Female Only Run Clubs
More from
Inspiration. Delivered.
Sign up to receive personalised event recommendations, our monthly newsletter and the latest updates from the Let’s Do This community.