Back in the day, we were told a warm up for runners was a sequence of contorting static stretches. Gradually, sports science moved on and proved these old routines ineffective.
Runners then ditched the warm-up (if they had ever taken the time to do them at all) and got used to just heading out the door and running.
If you’re like many runners, you most likely don’t include a warm-up routine before your workouts. Perhaps you don’t have the time, or think the benefits aren’t worth it.
Just about any running coach will tell you that if you’re skipping your warm-up, it turns out you’re missing out on performance benefits,1Stewart, M., Adams, R., Alonso, A., Van Koesveld, B., & Campbell, S. (2007). Warm-up or stretch as preparation for sprint performance? Journal of Science and Medicine in Sport, 10(6), 403–410. https://doi.org/10.1016/j.jsams.2006.10.001 improved running form, and perhaps even lowering your risk of injury.
Warming up properly can make a big difference in how you feel during a run, from those first few stiff minutes to how well your body handles speed, distance, and effort.
Taking a few extra minutes to prepare your muscles and joints helps you run more comfortably, reduce injury risk, and get more out of your training.
Why Should You Warm Up Before a Run?
Warming up is one of the simplest ways to stack the odds in your favor—fewer niggles, smoother early miles, and better quality running once you get going.
Running asks your body to absorb and produce force over and over on one leg at a time, and doing that “cold” can make you more vulnerable if you’re tight, fatigued, or carrying small strength/mobility imbalances.
A good warm-up raises muscle temperature, increases blood flow, and “turns on” key running muscles while also prepping the ankles, knees, and hips to move well through their full range of motion.
That combination can improve coordination and control which are two big pieces of staying healthy when impact and repetition are high.
Research backs up the injury-prevention idea most strongly in structured neuromuscular warm-up programs (think dynamic drills that reinforce good mechanics).
For example, a meta-analysis on FIFA injury-prevention warm-ups found a clear reduction in injury risk in athletes who consistently used these warm-up protocols.2Al Attar, W. S. A., & Alshehri, M. A. (2019). A meta‐analysis of meta‐analyses of the effectiveness of FIFA injury prevention programs in soccer. Scandinavian Journal of Medicine & Science in Sports, 29(12), 1846–1855. https://doi.org/10.1111/sms.13535
While that evidence comes largely from team sports, the “why” translates well to runners: dynamic warm-ups improve movement readiness, joint control, and tissue tolerance before high-repetition loading—exactly what running demands.
On the performance side, warm-ups have also been shown to improve running economy and reduce perceived effort in recreational endurance runners, which can help you run more efficiently (and often more comfortably).3Faelli, E., Panascì, M., Ferrando, V., Bisio, A., Filipas, L., Ruggeri, P., & Bove, M. (2021). The Effect of Static and Dynamic Stretching during Warm-Up on Running Economy and Perception of Effort in Recreational Endurance Runners. International Journal of Environmental Research and Public Health, 18(16), 8386. https://doi.org/10.3390/ijerph18168386
Practically, the goal is simple: activate what you’ll use and mobilize what needs to move.
When those lower-body muscles are firing and your joints are moving freely, you’re more likely to settle into a natural stride quickly and less likely to compensate in ways that can turn into aches or injuries over time.
How Long Should My Warm-Up Be?
The good news is that the dynamic stretching piece of a proper warm up for runners only takes about 5 minutes and will make a big difference in your workout performance,4May 2008 – Volume 22 – Issue 3 : The Journal of Strength & Conditioning Research. (n.d.). Journals.lww.com. https://journals.lww.com/nsca-jscr/fulltext/2008/05000/the_effect_of_warm_up_on_high_intensity especially when following an intense training plan.
If you add light cardio before and after the dynamic stretches, a complete, full warm up for runners can take anywhere from 10-25 minutes, depending on your goals, fitness level, and your specific workout for that day.
Warming up for trackwork will take a bit more time than warming up for an easy run, as the trackwork will demand a higher intensity than an easy jog.
But if you only have 5 minutes, warm up for 5 minutes. 5 minutes is better than no warm up at all.
Should I Stretch Before I Run?
It’s important not to do static stretches before a run. Static stretches are stretches you hold in the same position between 30 and 60 seconds, with no movement.
Stretching statically on cold muscles can lead to injuries.
Think of your muscles as a rubber band. When a rubber band is cold, and you pull it, it can break. The same is true for your muscles.
You need them to be warm and limber before doing static stretching. So, save static stretches for your post-run cool down.
With static stretches out, what’s the alternative? Dynamic stretches.
These stretches involve movement and don’t require holding a position for long periods. Therefore, you’ll be moving around a lot, which will get your heart rate up as well.
(This is also good news because slowly raising your heart rate minimizes any stress that your heart may come under when you take off running.)
Here, you can check out our top 15 dynamic stretches for runners.
My Warm-Up Routine
The best way to kick off your warm-up is with some easy cardio, ideally, a 10–20 minute easy jog, especially before speed workouts. This helps raise your heart rate, increase blood flow, and prepare your muscles for the work ahead.
If you’d rather mix things up, you can also use an elliptical or stationary bike for the same effect, but jogging is usually the simplest and most effective choice.
Once you’ve loosened up with light cardio, you’ll be ready to move into dynamic stretches that further activate your muscles and prepare your body for running.
Dynamic Stretches To Add To Your Warm-Up Routine
#1: Leg Swings – Front to Back
This stretch is excellent for opening up your hip flexors and hamstrings for a better range of motion. Make sure to keep your hips level and your back straight. You don’t want to lean forward or backward.
Stand tall with your feet shoulder-width apart. Balance on one leg (you can hold onto a wall or bench for assistance) and swing the other leg 8-12 times front to back, and then switch legs.
#2: Leg Swings – Side to Side
This exercise is very similar to the previous one. It helps loosen the adductor and abductor muscles (also known as your inner thighs).
Again, ensure your hips stay level, and you are standing tall with good posture.
Balance on one leg and swing the other from side to side, laterally, in front of you. Try not to twist your pelvis or core while doing this. Swing each leg 8-12 times.
#3: Bounds
Bounds are an excellent warm-up drill because they activate your fast-twitch muscle fibers, improve coordination, and get your legs used to producing powerful, explosive movements.
Doing them in place with a focus on vertical gain preps your body for speed workouts or races by boosting power, posture, and rhythm without needing much space.
To do in-place bounds, start tall with your arms bent at 90 degrees. Drive one knee up explosively while pushing off the opposite foot, then land softly and quickly switch legs to maintain a steady rhythm.
Focus on bouncing upward rather than forward, using strong arm swings to help with power. Aim for 20–30 seconds of continuous bounds.
#4: Windmills
Windmills are a dynamic stretch that loosens up your hamstrings, hips, and lower back while improving coordination and mobility.
Stand tall with your feet wider than shoulder-width and arms stretched out to the sides. Keeping your legs mostly straight, hinge at the hips and reach your right hand toward your left foot while lifting your left arm up.
Return to standing and repeat on the other side in a smooth, alternating rhythm for 20–30 seconds.
#5: Lunges
Lunges are a great way to activate your glutes and warm up your leg muscles. You can do a variety of lunges to make sure you get every muscle in your legs.
Forward Lunge
Begin with forward lunges.
Take a big step forward, making sure your front knee doesn’t go over your toe. Then, try to get your back leg as close to the ground as possible.
Your goal is to get both legs bent at a 90-degree angle. Do five reps on each leg.
Side Lunge
Now, do side lunges. Stand with your feet wider than hip-width and bend one leg, making sure your knee doesn’t go past your toes.
Keep your other leg straight as you bend to the side of your bent leg. Repeat on each leg five times.
Lunge with a Twist
Finally, do front or walking lunges while twisting your core. This will activate your upper body, as well.
Make sure you turn towards the leg that is facing forward when you perform this move.
In addition to these exercises, you can do hip openers, bodyweight squats, hamstring scoops, butt kicks, and high knees to get your body primed and ready to run.
You can also walk on your tiptoes or perform calf raises to prepare your ankles and calves.
No matter which dynamic stretches you choose, ensure you maintain proper form and good posture. This five-minute warm-up will make a substantial difference when you start your workout. You’ll feel like a completely different runner.
While warming up may not seem natural at first, it’s a great habit to get into. If you consistently warm up before every run, it will become a regular part of your routine.
Warming up before a race is just as important, if not more important, than when training. Not only will you be able to begin the race at your race pace, but this routine can help calm your mind and nerves before the start.
So, have we convinced you to do a warm-up for runners before your next run? With consistent practice, you’ll notice a difference in your performance and how you feel during your training.
Now that we have the warm-up squared away, what about the cool-down? Check out our running cool-down guide here:
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