Treadmill Warm-Up Ideas to Get Ready for Your Run

Warming up for your run or workout is super important. I used to be diligent about my warm-up routine before every run, but I slipped up sometime after college. I felt like I didn’t have enough time anymore to complete my runs and the warm-ups. I got away with it for a while, but a recent injury brought me back to routine warm-ups.

If you aren’t already warming up before workouts, let me convince you to start. Below, you will find warm-up ideas for your run and strength training sessions. The treadmill is an excellent warm-up tool for all types of working out. Even if you plan on heading outside for a run, warming up on your treadmill could be a great way of preparing for cold weather.

You should warm up on the treadmill with a low-intensity walk or run before you start your main workout.

Why You Should Warm-Up

Warming up prepares your body for exercise by ramping up the important metabolic pathways that supply your muscles with energy. Warm muscles and tendons are more prepared for dynamic and ballistic movements that could otherwise damage them.

Warming up also has mental benefits. If you feel stiff and reluctant to exercise, warming up can change your entire workout outlook by giving you time before your workout to ease into movement.

If you are debating whether you are ready for a workout due to injury or illness, you can gauge your readiness with a gentle warm-up.

Warm-Ups For Your Treadmill Run and Strength Workouts

Warming up is a key part of a workout. If you struggle with injury, lack motivation at the start of a workout, or are stagnant in your routine, these warm-ups can help revitalize your exercise regimen. Without a dedicated workout, your body has to ramp up during your main workout. This makes it difficult to hit running paces and may make your first lifts of a strength session feel more difficult than normal.

Progressive Warm-Up

The progressive warm-up is a classic and creates the template for most other warm-up routines. The goal is to start slow and build speed or intensity. You want to steadily progress from very light activity to your workout intensity. This is especially important if you start exercising after a sedentary period (when you first wake up, after a day at the office, etc.).

1. Set your treadmill to an easy walking pace. Focus on just getting your body moving. Your effort level should be very low. If your muscles feel tight or sore, notice it, but don’t let that affect your workout yet. Keep things easy for 1 to 2 minutes.

2. Increase your intensity every minute or 2 minutes. Start to build some heat. Increase your treadmill speed by .5 mph or your incline by 1%. As your heart rate increases and you start to sweat, make bigger jumps in speed or incline, if necessary, to get you to a moderate intensity. Your progression might look like this: easy walk, regular walk, fast walk, jog, light to moderate run. This progression should last 5 to 10 minutes.

3. Find your rhythm. Before you start your workout, do a body scan at a moderate warm-up intensity. Notice how you feel, starting at the top of your head and working your way down to your feet. Do you feel ready for your workout? If not, add in a few running strides alternated with a walking recovery. Try 2 to 5 strides lasting 10 to 20 seconds with 30 seconds to 1 minute of fast walking recovery.

6-minute Progression Warm-up Example

• 1-minute walk at 2.5 mph
• 1-minute walk at 3.0 mph
• 1-minute fast walk at 3.5 mph
• 1-minute fast walk or jog at 4.0 mph
• 1-minute jog or run at 5.0 mph
• 3 x 10 seconds strides with 30 seconds walking recovery between strides

Dynamic Drills Warm-Up

This warm-up keeps your treadmill speed low. Start with a 1 to 3-minute walk to wake up those sleeping muscles. Then, decrease your treadmill speed to about as slow as it can go–around 0.5 mph. At this speed, you can execute the following exercise options. Just remember to watch your positioning on the belt.

• Forward Walking Lunge
• Side Shuffle (hold onto one treadmill arm for ability and keep your legs bent)
• High knee March (increase the speed for a more ballistic movement)
• Butt Kick March (increase the speed for a more ballistic movement)
• Regular Skip, A Skip, and B Skip (increase the speed slightly if necessary)
• Funny Walks (walk only with your heels, only with your toes, only with the inside edge of your foot, and then only with the outside edge of your foot)

Combination Warm-Up

The progression warm-up and the dynamic drills warm-up can be combined for a more thorough warm-up. I recommend doing the dynamic drills halfway through the progression warm-up or at the end.
9-minute Combination Warm-Up

• 1 minute at 2.5 mph
• 1 minute at 3.0 mph
• 1 minute at 3.5 mph
• 45 seconds: forward walking lunges, high knee march, butt kick march, and skipping
• 1 minute at 4.0 mph
• 1 minute at 5.0 mph
• 1 minute at 6.0 mph

Treadmill and Strength Training as Warm-Up

If you are planning both a strength workout and a running workout on the same day, one could be the warm-up for the other. If you have just finished one session, you might not need a second warm-up for the latter session. However, you should warm up sufficiently for your first training session.

You should do whichever session is most important first. So, if you are a runner adding in strength, do your strength training second. If you are focused on building strength, power, or hypertrophy, do your cardio second. The exception is if your cardio session is short and low-intensity (less than 30 minutes at a light to moderate pace) so it is acting as your warm-up for strength training.

Manual treadmills are great for dynamic movements before a treadmill workout or strength training.

Tips Using the Treadmill As A Warm-Up

All the warm-up ideas mentioned can be used to warm up for other forms of training. Even if your workout takes you off the treadmill, the treadmill can help you get ready to train.

• Don’t forget the incline. Using incline and decline is a great way to add intensity to the warm-up without cranking up the speed. An incline will get your heart rate up and work those quads, calves, and glutes.
• Use the space around your treadmill. You can hop on and off the treadmill for a more well-rounded warm-up. You can use your treadmill to stabilize yourself for leg swings, stretches, and more.
• 5 to 15 minutes is all you need. A warm-up shouldn’t be too long. You want to prime your body, not fatigue it. Stop your warm-up when you feel ready to train.

Don’t Forget the Cool-Down

Don’t forget the important cool-down! It is essentially the reverse of the warm-up. Start at a higher intensity and gradually reduce your pace or incline until you are at a gentle walk. The end of a cool-down is a great time for stretching, foam rolling, and other recovery measures.

Frequently Asked Questions

Is a treadmill a good warm-up?

A treadmill is a good warm-up when done properly. Start at an easy pace and gradually increase your pace or incline to work up a sweat. Your warm-up should take around 5 to 10 minutes.

How long should I warm up on the treadmill before lifting?

A 5 to 10-minute warm-up on the treadmill is a good duration. You could also include dynamic drills and stretches for a longer, well-rounded routine.

Should you walk on a treadmill before a workout?

Walking on a treadmill before a more intense workout is a great way to warm up your muscles. If you are doing an upper body workout, consider a warm-up that targets your upper body more (arm circles, gentle stretching, swinging your arms more powerfully).