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Arthritis impacts all our lives

Find out how

Suggested warm-ups

Running warm-up

The following warm-up is based on the FIFA 11+ model. It's designed for footballers but is also useful for runners and for other multi-directional sports.

Running warm-up part 1

 Running warm-up part 2

Running warm-up part 3

Cycling warm-up

For a training session 1–2 hours long, try the following warm-up:

  • Warm up cycling in a low gear at a fast pace on flat ground (15 minutes). Slowly increase the gears while maintaining a fast speed (5 minutes). Increase the gears even more to increase your heart rate, aiming for about 70% of your maximum capacity (5 minutes). You should be breathing hard but still able to talk. Reduce the resistance again so that you can pedal easily while still being in control of the pedals.

Stretches

Cycling stretches

Helpline

0800 5200 520

Our new helpline: Call us for free information, help and advice on your type of arthritis. Open Mon–Fri 9am–8pm.

All calls are recorded for training and quality purposes

Virtual Assistant

Our new Arthritis Virtual Assistant uses artificial intelligence to answer your arthritis related questions 24/7.

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For more information, go to www.arthritisresearchuk.org.
Arthritis Research UK fund research into the cause, treatment and cure of arthritis. You can support Arthritis Research UK by volunteering, donating or visiting our shops.