After the post about stretching, here’s the other part of getting ready: warming up.
A useful warm-up raises the effort gradually and rehearses the movements you’re about to do. It also gives you a chance to notice how you feel before the demanding part starts. It can support performance and readiness, but it doesn’t guarantee an injury-free session.
Five to ten minutes is a reasonable starting point for many activities, with more preparation where the session or conditions call for it. The goal is ready, not tired.
| Sport | A simple way to build into the session |
|---|---|
| Running | Walk briskly, then jog easily. Add a few controlled leg swings or short relaxed pickups if the run will be faster. |
| Walking | Start at an easy pace and gradually settle into the pace you want. No elaborate routine required. |
| Bouldering | General easy movement, gentle wrist and shoulder preparation, then very easy climbs before harder problems. |
| Skateboarding | Easy rolling, comfortable turns, and simple familiar movements before more demanding tricks. |
| Swimming | Comfortable shoulder movement, then easy lengths before fast intervals or hard sets. |
| Cycling | Spend the opening minutes pedalling easily and build the resistance or pace gradually. |
| Basketball | Easy jogging, changes of direction, and controlled footwork before faster drills and jumps. |
| Football / soccer | Easy jogging, moving lunges, ball work, and gradual accelerations before maximal efforts. |
| Tennis | Gentle movement, shoulder preparation, and easy rallies before harder serves or sprints across the court. |
| Yoga | Begin with comfortable movements and easier versions of poses before deeper or more demanding positions. |
Make it specific
A gym session needs the same idea: lighter practice sets of the lift you’re about to do, rather than assuming a few minutes on a bike prepares every movement equally.
If the first few minutes feel unusually difficult or painful, change the session. A warm-up is useful information, not just a box to tick before ignoring what your body is telling you.
For the end of the session, there’s the companion post on cooling down.
Archive note: restored from my 2023 notes. The publication date is approximate, and products and routines reflect that period.