Warm-ups do more than just get you moving. They help prevent injury by preparing your muscles, focusing your mind, and gradually increasing your heart rate. But how exactly do warm-ups benefit ruckers in particular?
This EYNTK was spurred on by a question from Roster #A22-326, Margie Vail, who asked in Class 033:
"Is there a specific amount of time or movement for a proper warm up? All this time I’ve been thinking that I’m better when the distance is longer because I seem to move faster after the first couple of miles. Now, I’m thinking that’s how long it takes me to actually warm up…I’ve always wondered why all these people at races were tiring themselves out before they actually did the work. Any information appreciated!"
This was such a great question, and there were some great answers in the comment streams. We decided to compile them into this EYNTK for future classes to benefit from, as well as take the opportunity to make specific recommendations.
PATHFINDER does not endorse or promote any programming contained within linked YouTube videos and are meant for demonstration purposes only.
WARM-UP BASICS
Warming up isn’t just a formality. It’s one of the most important things you can do to prepare your body and reduce injury risk. According to the American Heart Association, here are some general tips to follow:
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Warm up for 5 to 10 minutes. The harder your workout, the longer your warm-up should be.
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Begin by doing your planned activity (rucking, walking, etc.) at a slower pace. This gets your body used to the movement pattern.
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Use your entire body. For many, walking and a few modified push-ups are enough to get things going.
What Makes a Good Warm-Up?
A smart warm-up has two parts:
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Start with light activity at a low to moderate intensity to gradually increase heart rate and blood flow.
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Finish with dynamic movements or bodyweight exercises that mimic your workout. If you're going to ruck, warm up in ways that engage the same muscle groups.
Don’t Skip Activation Work
Warm-ups are also the perfect time for activation exercises, especially if you’re recovering from an injury or following a physical therapy plan. These are small, targeted movements that “wake up” key muscles.
Even if you’re not working with a PT, most ruckers benefit from activating the thoracic spine, core, and glutes, three areas that often underperform and contribute to fatigue or injury when neglected.
- Superman Holds or Swimmers
- Banded Pull-Aparts
- Scapular Push-Ups (Roller Punches are a great alternative and can be used in conjunction with weights for full effect.)
- Planks
- Monster Walks & Bodyweight Squats
- Walking Lunges
- Clamshells
Should I Stretch During a Warm-Up?
Stretching isn’t always necessary during a warm-up. While light stretching at the end of your warm-up likely won’t hurt (except right before high-intensity efforts like sprints or intervals), it’s important to understand what it does. Stretching makes your muscles more elastic, which can actually reduce the amount of force they produce. If you’re looking to perform at your best, prioritize dynamic movement and save longer static stretches for after your workout.
PATHFINDER’s Ruck Warm-Up Guidelines
If you're heading out just to get in some miles, a dedicated warm-up mile is a smart way to prepare your body, especially for longer distances.
You should always warm up with your ruck on. How long you warm up depends on how far you plan to go:
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If you're only rucking a mile, use about 25% of that distance (roughly a quarter-mile) as your warm-up.
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If you're rucking more than a mile, the first full mile should serve as your warm-up.
A warm-up pace should feel like a gentle ramp-up. Start slow, swing your arms naturally, and focus on deep belly breathing. Keep your feet under your hips and move at a pace that feels easy and natural. You should be able to hold a conversation and feel your body gradually warming up. For most people, this pace falls between 20 and 16 minutes per mile.
If you'd like to, you can incorporate some additional movements prior to leaving for your ruck. Those exercises could include 10-14 reps of movements like:
- Calf Raises
- Reverse Calf Raises
- Lateral Squat Waves
- Walking Knee Hugs
- Long Striders (perform near the end of your exercise warm-up prior to rucking)
- Monster Walks
- Frontal Leg Swings (each side)
- Sagittal Plane Leg Swings (each side)
Roster and Course Advisor I find I need 1-3 miles to find a comfortable pace and stride if I don’t warm-up which is most of the time since my dog wants to go." Roster I sort of determine warm-up time by effect. I want to feel physically warm, be perspiring lightly, and to feel like my old man joints are moving smoothly. Sometimes that takes a half hour, sometimes ten minutes." Obviously everybody's body is different, and what you need can also change from day to day, depending on how well you've recovered, how much sleep you've gotten, how long you've been sitting, etc.
PATHFINDER’s Workout Warm-Up Recommendations
Your warm-up should scale to match the length and intensity of your workout. A good warm-up not only prepares your body but also primes the specific muscles you’ll be using.
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5-Minute Warm-Up: Ideal for short 15-minute HIIT-style workouts. Focus on bodyweight versions of the movements in your workout. For example, if the workout includes jump squats, start with 8–10 bodyweight squats.
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10-Minute Warm-Up: Best for a 20-minute workout. Stick with bodyweight movements that mirror what’s ahead, and start moving with intention.
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15-Minute Warm-Up: The sweet spot for most workouts under an hour. Combine bodyweight versions of your workout movements with activation exercises that target your individual needs.
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Example: If you have occasional low back pain, include glute-focused work like clamshells and glute bridges.
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If overhead work is challenging, add scapular push-ups or thoracic mobility drills with a foam roller.
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30-Minute Warm-Up: Use this for longer sessions over an hour. These warm-ups should include activation, mobility, and movement prep that aligns with the demands of your training cycle. Finish with dynamic or ballistic drills to get your body firing.
EVENT WARM UP SUGGESTIONS
When warming up prior to an Event, you should allocate at least 20-30 minutes prior to your Event. Warm up exercises should be completed with Event requirements in mind, but your goal should be to warm up each body segment.
Some wise warm up exercises to perform:
- Monster Walks & Bodyweight Squats
- Walking Lunges
- Clamshells
- Warm Up Crabwalks
- Reverse Calf Raises
- Lateral Squat Waves
- Walking Knee Hugs
- Long Striders
- Frontal Leg Swings (each side)
- Sagittal Plane Leg Swings (each side)
- Bodyweight Push-Ups
- Planks
- Overhead Shrugs (can be performed with full ruck)
- Warm up 1/2 mile to 1 mile
Warming Up in Hot Weather
Training in the heat requires a few extra considerations, and warming up is no exception.
Your body can take 4–6 weeks to acclimate to hot weather. That’s why early summer workouts often feel harder than those in late August. If you’ve got an Event during hot months, start your heat exposure early. Tools like post-workout sauna sessions, hot yoga, or just spending more time outdoors can help your body adapt more quickly.
Hydration is critical. Make sure you’ve had plenty of fluids and electrolytes before training, especially in the hour leading up to your workout. In hot conditions, your body loses both faster than usual, and you’ll need to replenish regularly.
While cold drinks are sometimes thought to confuse the body pre-workout, cooling your core slightly before a hot weather effort can be helpful. Just don’t overdo it. This is about taking the edge off, not creating a shock to your system.
Because your body heats up faster in hot weather, your warm-up can be shorter.
What usually takes a full mile to feel loose might only take a quarter to a half mile in the heat. Pay attention to how your body feels. Start slow and ease in. If you're doing a workout, keep warm-up movements light and purposeful. This isn’t the time to go hard before you need to.
Bonus tip: If you're sweating heavily, factor in extra sodium and magnesium throughout the day, especially if you’re training multiple days in a row. Small tweaks here can make a big difference in your energy and recovery.
Warming Up in Cold Weather
Cold weather warm-ups aren’t optional, they’re essential.
As temperatures drop, your body takes longer to loosen up. Just like with heat, it can take 4–6 weeks to acclimate to colder conditions. You might notice your pace slows or your body feels tighter. That’s normal. Don’t rush your warm-up or push through stiffness. Cold restricts blood flow, and moving too fast too soon increases your injury risk.
Warm up indoors when possible. Starting your warm-up inside gives your body a head start, especially on very cold days. You’ll use less energy trying to maintain your core temperature and can step outside better prepared for your ruck or workout.
Layer up smartly. Your head, hands, and feet are major heat-loss zones, so make sure they’re covered. Avoid cotton. It traps moisture and holds cold close to your skin. Instead, use synthetic or wool blend base layers, and adjust as needed once you're fully warmed up.
Plan for extra time. A warm-up that normally takes 5–10 minutes might need an extra 5–10 minutes in the cold. Gradually increase your heart rate with low-intensity, full-body movement (marching in place, air squats, or shoulder rolls), and shift into dynamic movements similar to what your workout or ruck will include.
Bonus tip: If you’re carrying a hydration bladder, the hose can freeze in cold weather. Use an insulated sleeve or blow the water back into the reservoir after each sip. And bring a backup electrolyte option that won’t freeze, like salt tabs or chews.
COOL DOWNS
Cool-down pace is slower and more relaxed, and your cool-down can be shorter than your warm-up. If you’re tracking splits, think 22–17 minutes per mile.
This is your opportunity to gently lower your heart rate, regulate your breathing, and take care of your body with intentional stretching and mobility work. Focus on key areas: quads, hips/glutes, and shoulders at a minimum.
The American Heart Association recommends:
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Walk for about 5 minutes or until your heart rate drops below 120 bpm
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Hold each stretch for 10–30 seconds
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If needed, switch sides and return for another round
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The stretch should be strong but never painful
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Don’t bounce. Instead, breathe through each stretch
- Exhale as you stretch, inhale while holding
THE BOTTOM LINE
Challenge Safety & Restrictions
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Always carry a basic first aid kit.
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Ruck safely. Share your route and estimated return time with someone who can assist in an emergency.
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Obey all laws. Do not trespass. If unsure about access to any facility, consult management for permission.
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You assume all risks. PATHFINDER is not liable for any injury, damage, or death resulting from participation in its programming.
All PATHFINDER Challenges are © PATHFINDER Ruck Training. Unauthorized reproduction or distribution is prohibited.