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.
In this guide, we will delve into how to warm up for runners, give you warm-up exercises to add to your routine, and discuss why taking the extra time to do so is important.
Why Should You Warm Up Before a Run?
The main reason to warm up before running is to prevent injuries.
About 50% of runners become injured every year in a manner that prevents them from working out. In fact, 90% of runners wind up missing at least one workout because of an injury.
One of the main reasons for this high rate of injuries? Runners simply do not warm up!
Running is a high-impact sport that can take its toll on your body, especially your joints, such as your ankles, knees, and hips. You can easily become injured if you are weak, inflexible, or imbalanced.
When you warm up, you significantly reduce your chances of becoming injured.
This is because a warm-up primes your muscles and joints to perform at their full range of motion. A pre-run warm-up will make you more mobile and able to move naturally with each stride.
It also means you’ll be much more efficient when you run (improved running economy), letting you run faster and for longer periods or distances.
When you warm up, the goal is to activate the parts of your body that you’ll use the most when you run.
Therefore, you’ll want to focus on activating the lower body muscle groups involved in running, such as your glutes, calves, hamstring, and quads, while also priming your ankles, knees, and hips.
Getting these muscles warmed up also means that your blood vessels will dilate in these areas, so they’ll get plenty of oxygen before you start working them.
How Long Should I Warm Up Before Running?
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,2May 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.
Our 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 have proper form and good posture while performing them. 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 start to feel like a regular part of your routine.
Warming up before a race, such as a half-marathon or a 5 K, 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 hard effort, 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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