Spring in Wisconsin can bring just about anything—cool mornings, rainy afternoons, muddy paths, and even the occasional sunny surprise. As we move from indoor activities to outdoor practices, Girls on the Run participants and coaches are adjusting to new conditions underfoot and in the air.

That’s why warm-ups are especially important this time of year. Our bodies need a chance to safely adapt to changing weather, surfaces, and activity levels before we get moving.

“During a warm-up, multiple body systems are primed for exercise,” said Dr. Katherine Fox, an SSM Health sports medicine physician. “Our cardiovascular system gets a jump start. Most athletes would agree that it's easier to start a light walk or jog versus an all-out sprint. By raising our heart rate with a warm-up, we increase the blood supply to our skeletal muscles and get them ready for exercise.”

What is a neuromuscular warm-up?

Rather than jumping right into stretching or running, Dr. Fox recommends something called a neuromuscular warm-up—especially helpful for growing, active kids.

“The goal of a neuromuscular warm-up program is to enhance the communication between our nervous system and our skeletal muscles,” noted Fox. “It involves coordinated movements beyond simple stretching such as balance training, agility drills, functional strength movements, and plyometrics—exercises that involve rapid and explosive movements.”

In simple terms, these movements help the brain and body work together before running or playing. They also mirror real-life movements used during practice and races, helping runners ease into activity safely.

Examples of kid-friendly warm-up movements

• Lunges

• Jumping jacks

• Single-leg balance drills

• Tandem gait (heel-to-toe walking where the heel is placed directly in front of the toe of the supporting foot)

• Squats

Many of these are already familiar to Girls on the Run participants—and they’re easy to do anywhere, even on a sidewalk or grassy field.

Are warm-ups just for athletes?

Not at all!

“Everyone should engage in a pre-exercise warm-up. It prepares the body mentally, cardiovascularly, and neuromuscularly. It is especially important to warm-up for sports and exercise that we do not do on a regular basis or have just started after a period of time off from that activity,” explained Dr. Fox.

This is especially relevant in spring, when kids may be running outdoors again after a winter break or trying new activities.

One thing to remember: Don’t skip the warm-up

A good warm-up helps:

• Reduce the risk of injury

• Improve performance and confidence

• Support healthy habits kids can carry forward

Warm-ups prime the mind-body connection and help young runners feel strong, capable, and ready to go.

And if an injury does happen, the SSM Health sports medicine team provides comprehensive care to help kids get back to the activities they enjoy most.