Do you ever rush into running without warming up? It’s a common mistake many runners make, but the truth is…..

A proper warm-up can make all the difference in your performance and injury prevention.

Why is it important to add a warm-up to your pre-run exercises?

Warm-up exercises are a vital part of your pre-run routine. And adding a proper warm-up is like giving your body a heads-up before an intense workout. It’s a small investment for your injury prevention. So, don’t skip it!

warm up before arm circles stretch

Now that we know why warming up is so crucial, let’s introduce you to a simple but powerful stretch that can help your body get ready for your run – Arm Circles

Arm Circles Stretch

The Basics


Arm Circles

Arm circles are a simple stretch exercise that involves making circular motions with your arms. You can perform them by extending your arms out to your sides and making small circular movements either forward or backward.

What are the benefits of doing arm circles stretch before running?

boy is running


Improved Shoulder Flexibility

Arm circles stretch help in increasing the range of motion in your shoulder joints, thereby making them more flexible and adaptable to various movements.


Injury Prevention

By enhancing shoulder mobility and warming up the upper body, arm circles aid in preventing injuries, especially in the shoulders and upper back, which can be affected by poor running form.


Loosened up muscles

The controlled movements involved in arm circles can effectively alleviate tension and stiffness in the shoulder and upper back muscles, leading to improved overall comfort and reduced muscle tightness.

How to Perform Arm Circles?

To make the most of arm circles, it’s essential to do them correctly:

1.) Stand with your feet shoulder-width apart.

2.) Extend your arms out to your sides.

3.) Begin making circular motions with your arms.

4.) You can change the size of the circles.

5.) Perform for 15-30 seconds in each direction.

Common Mistakes to Avoid while Doing Arm Circle Stretch:

1.) Over-straining: Do not overexert your shoulder muscles by making excessively large or fast arm circles.

2.) Poor Posture: Avoid hunching or arching your back, and keep your shoulders relaxed and down to prevent unnecessary tension.

3.) Rigid Movements: Avoid rigid or jerky motions that can strain your joints and muscles.

4.) Ignoring Pain: Listen to your body. If you experience any pain or discomfort while performing arm circles, stop immediately

Incorporating Arm Circles into Your Pre-Run Routine

  • Warm Up: 10 seconds
  • Arm Rotation Clockwise: 20 seconds
  • Rest: 10 seconds
  • Arm Rotation Anti-Clockwise: 20 seconds
  • Rest: 10 seconds
  • Arm Rotation Alternating: 40 seconds
  • Rest: 10 seconds

For a full guide: Arm-circle exercise

With O’Coach app you can also:

  • Create your own custom workout routine according to your needs and preferences.
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  • Create a small community with your friends and supporting family members to keep you motivated and ensure progress.
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