Warming up before a run will prepare the body to work out by elevating the heart rate and breathing, as well as loosening muscles. This results in a more productive workout as well as reduced chance for injury. If you train based on heart rate zones, you want to elevate your heart rate to the proper place before starting your workout.
Maximum Heart Rate
Working out based on heart rate is measured in zones based on a percentage of your max heart rate. A quick formula to determine your approximate maximum heart rate is 214 - (Age x 0.8) for men and 209 - (Age x 0.7) for women. A 27-year-old man will have an approximate MHR of 193. You can consult a sports doctor for a more accurate and scientific way of measuring your maximum heart rate, but this formula is a good start.
Heart Rate Zones
Now that you know your maximum heart rate, you can determine the different zones for your workouts. Walking briskly will bring your heart rate to around 40 to 52 percent of your MHR. An easy jog will bring your heart rate to 53 to 64 percent of your MHR. This is where you want to be for your warmup. Your aerobic zone is 64 to 76 percent of your MHR. This is the optimal zone for burning calories and developing the cardiovascular system. The anaerobic zone is 76 to 88 percent of your MHR. This zone uses less fat for energy and more glycogen from the muscles. Training in this zone will develop a longer lactic acid threshold and improve endurance. As you get between 88 and 100 percent of your MHR, your body is going all out. Oxygen and glycogen resources are tapped and your body is "redlining it." This heart rate zone can only be maintained for short periods.
Dynamic Warmup
Dynamic warmups involve a variety of movements that will warm up muscles, raise your heart rate and lessen the chance of injury. Some examples of dynamic warmups include high-knee marching, butt kicks and skipping. For high-knee marching, bring your right knee up even with your belly button keeping, it at a 90-degree angle. Lower it and bring the left knee up in the same manner. Alternate 20 times. For butt kicks, bring your heel up until it contacts the butt, alternating legs. Repeat 20 times. For skipping, skip for 30 seconds, turn around and skip for another 30 seconds. Be sure to bring your knee up above your waist, and alternate arms as well.
Gentle Warmup
Gentle warmups loosen muscles and help improve circulation. This will allow blood to carry oxygen to the muscles more efficiently. Some examples of gentle warmups include slowly rolling the neck back and forth, rolling the shoulders forward and then backward, swinging your arms in wide circles, and alternately swinging your legs back and forth. Each of the exercises can be done for 10 to 20 seconds and repeated 2 or 3 times.
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