You lace up your running shoes, head out the door, and expect your legs to cooperate… only for the first kilometre to feel like you’re running with bricks. Sound familiar?
That’s how skipping a warm-up can make you feel.
And when your calves, ankles, and stiff hips are tight when you begin the run, it can take you way longer than it needs to until you finally settle into your stride.
That’s where running warm-ups come in – to help your body make that transition.
But when we say warming up, we don’t necessarily mean spending 20 minutes stretching on a mat before you get started. It’s about gradually preparing your body for the movement and intensity ahead with dynamic movement.
So, what should you actually do before running, and does an easy 5K need the same preparation as an interval session or race? In this guide, we’ll look at the best running warm-up exercises, whether you should stretch before running, and how your warm-up can change depending on the length of the session.
What Is A Running Warm-Up?
A running warm-up is a short period of movement before a run that gradually prepares your body for exercise.
When you go from being stationary to running, your heart rate increases, your muscles require more blood and oxygen, and your joints suddenly have to move repeatedly after potentially being inactive for hours.
Starting with light, low-intensity movement helps your body adjust to this change before gradually progressing to movements that more closely resemble running. Before a longer run, this might also include running drills or short strides to prepare your body for the increased intensity.
While stretching can form part of this process, stretching and warming up aren't quite the same thing, and the type of stretching you choose matters too.
8 Of The Best Running Warm-Up Exercises
There’s no single running warm-up routine that every runner needs to follow. The exercises you choose can depend on the session ahead and how your body feels that day.
These eight dynamic running warm-up exercises combine mobility with movements that follow the planes of motion that you use while running. Choose a few, or do them all for a more extensive running warm-up.
1. Leg Swings (Forward and Side-to-Side)
Leg swings dynamically move the hips and legs through a larger range of motion, warming up the lower body and activating some of the key muscles used in running - hip flexors, hamstrings, glutes, and inner/outer thigh muscles while engaging the core for stability.
How to do forward leg swings (Sagittal Plane):
Stand side-on next to a wall, railing, or other stable surface and place one hand on it for balance.
Shift your weight onto the leg closest to the wall and lift your opposite foot slightly from the ground.
Keeping your torso upright, gently swing the lifted leg forwards and backwards to around hip height or higher if you can.
Start with a small, controlled movement and gradually increase the range as your hip begins to loosen up.
Keep the movement coming from your hip rather than arching your lower back to swing the leg higher. Think pelvis tucked.
Complete 10-15 swings before changing sides.
How to do side-to-side leg swings (Frontal Plane):
Turn to face the wall or railing and place your hands on it for balance.
Shift your weight onto one leg and lift the opposite foot slightly from the floor.
Swing the lifted leg across the front of your body before sweeping it out to the side.
Keep your hips and torso facing forwards rather than rotating your whole body with the movement.
Gradually increase the range as your hips warm up.
Complete 10-15 swings before repeating on the opposite leg.
2. 90/90 Hip Rotations
90/90 hip rotations move the hips through internal and external rotation, warming up and mobilizing the hip joint for running, targeting the deep hip stabilizers to help improve range of motion before activity.
How to do 90/90 hip rotations:
Sit on the floor with your knees bent, feet flat and slightly wider than hip-width apart.
Place your hands on the floor behind you for support if needed.
Keeping your feet roughly where they are, slowly lower both knees towards the floor on your right-hand side, creating 90-degree angles with both legs.
Allow your hips to rotate with the movement rather than forcing your knees towards the ground.
Return your knees through the centre before lowering them towards your left-hand side.
Continue alternating from side to side for 8-10 repetitions in each direction.
Keep the movement slow and controlled, working within the range of motion available to you.
3. Walking Lunges
Walking lunges challenge your balance and dynamically move the hips while engaging many of the lower-body muscles used during running, including the glutes, hamstrings, quads, and calves.
How to do walking lunges:
Stand upright with your feet about hip-width apart.
Take a comfortable step forward with your right foot.
As you step, bend both knees to lower your body towards the ground, keeping your chest upright.
Lower until your back knee is close to the floor, or as far as feels comfortable while maintaining control.
Keep your front knee tracking in the same direction as your toes.
Push through your front foot to stand, bringing your back leg forwards and stepping directly into the next lunge.
Continue alternating legs as you travel forwards, keeping your hands on your waist for stability.
Complete around 8-10 lunges on each leg.
Keep the movement smooth rather than rushing between repetitions. The aim is to prepare your legs for running, not fatigue them before you've started.
4. Calf Raises
Your calf muscles work hard while running, helping to absorb and produce force each time your feet contact and leave the ground. As they can often feel tight after a run, it’s worth giving them some attention beforehand. Calf raises are a simple way to warm up the muscles and prepare them for the repeated demands of running.
How to do calf raises:
Stand upright with your feet about hip-width apart and your toes pointing forwards.
Use a wall or railing for balance if needed.
Push through the balls of your feet and slowly lift both heels away from the ground.
Rise as high as you comfortably can while keeping the movement controlled.
Pause briefly at the top before slowly lowering your heels back towards the floor.
Repeat for 10-15 repetitions.
For a more challenging variation, alternate between legs or perform the movement on an elevated surface for a deeper range of motion.
5. Shoulder Rolls (Circles)
Shoulder rolls dynamically mobilize the shoulders and upper back, warming up the muscles around the shoulder joint while helping release stiffness through the upper body. This helps prepare the shoulders and arms for a relaxed, natural arm swing while running.
How to do shoulder rolls:
Stand tall with your feet about hip-width apart and let your arms hang naturally by your sides.
Keep your chest open and your head in a neutral position, looking straight ahead.
Lift both shoulders up towards your ears before rolling them backwards in a slow, controlled circular motion.
Draw your shoulder blades gently together as your shoulders move backwards, then allow them to drop down away from your ears.
Continue for 8-10 controlled rotations before changing direction and rolling your shoulders forwards.
Keep your arms and neck relaxed throughout, focusing on creating the movement through your shoulders rather than moving your whole upper body.
6. Butt Kicks
Butt kicks dynamically warm up the lower body while increasing your heart rate and preparing your legs for the repetitive movement of running. They primarily engage the hamstrings as you flex the knee, while also introducing quicker foot turnover and a more running-specific movement towards the end of your warm-up.
How to do butt kicks:
Stand tall with your feet around hip-width apart and your arms bent by your sides as they would be when running.
Begin jogging lightly on the spot or moving slowly forwards.
Bend your right knee and bring your heel up towards your glute, keeping the movement controlled rather than forcefully kicking your heel backwards.
Return your right foot towards the ground and repeat the movement with your left leg.
Continue alternating legs, keeping your steps light and building into a quick, consistent rhythm.
Keep your torso upright and hips facing forwards rather than leaning forwards or arching your lower back.
Continue for around 20-30 seconds.
7. Hamstring Sweeps
Hamstring sweeps dynamically stretch the hamstrings while also mobilizing the hips and preparing the back of the legs for running. Unlike a static hamstring stretch, the continuous movement takes the muscles through their range of motion without holding them in a lengthened position.
How to do hamstring sweeps:
Stand tall with your feet about hip-width apart.
Step your right foot slightly forwards and place your heel on the ground with your toes pointing upwards.
Keep a slight bend in your left knee and begin to push your hips backwards.
Keeping your back relatively straight, hinge forwards from the hips until you feel a gentle stretch through the back of your right thigh.
At the same time, sweep both hands down towards your right foot and then forwards and upwards as you return to standing.
Step forwards onto the right foot and repeat the movement with your left leg.
Continue alternating sides on the spot at pace.
Complete around 8-10 repetitions on each leg.
The movement should be continuous rather than held like a static hamstring stretch. Only hinge as far as feels comfortable and avoid forcing your hands towards your toes.
8. High Knees
High knees dynamically warm up the lower body while increasing your heart rate and preparing your legs for the movement and faster turnover of running. They engage the hip flexors and core as you drive each knee upwards, while the calves and lower legs work through the quick, repeated ground contacts.
How to do high knees:
Stand tall with your feet around hip-width apart and your arms bent by your sides.
Begin jogging lightly on the spot or moving forwards.
Drive your right knee upwards while moving your opposite arm forwards, similar to your normal running arm action.
Quickly return your right foot towards the ground and repeat with your left leg.
Continue alternating legs while keeping your steps quick and light.
Stay tall through your torso rather than leaning backwards as your knees lift.
Continue for around 20-30 seconds.
Your knees don't need to come all the way up to your chest. Focus on maintaining a quick, controlled rhythm and upright posture rather than trying to lift them as high as possible.
While you can step outside and immediately start running, it’s not best practice. Even a few minutes is better than nothing to get the blood flowing to your muscles. Saying this, not every type of run requires the same level of warm-up.
For an easy run, a quick jog on the spot or the first few minutes at a very relaxed pace can form part of the warm-up itself. There’s not necessarily any need for an elaborate routine if you're heading out for a gentle jog, although a few dynamic movements beforehand can help if you're feeling particularly stiff, especially if you’ve been sat all day. A structured warm-up becomes more useful as the intensity increases.
Before a tempo run, interval session, track workout or shorter race, your body needs to reach a higher intensity relatively quickly. Gradually building towards that effort can help prepare you for the faster running ahead. Rather than following the same routine every time you run, think about what you're preparing for.
An easy 30-minute run doesn't place the same demands on your body as a set of 400m intervals or a 5K race, so the warm-up doesn't need to look exactly the same either.
What Are The Benefits Of Warming Up Before Running?
A warm-up gradually increases your heart rate, breathing rate, and muscle temperature before the main session begins. This helps increase blood flow to the working muscles and prepares your body for the demands of exercise.
Research also suggests that how you warm up can influence running performance. A 2022 study found that athletes ran faster 800m times following a higher-volume warm-up compared with medium- and low-volume protocols.[1] While the study only involved 13 competitive runners, it suggests that spending more time preparing for higher-intensity running could have performance benefits.
Dynamic movements also take the hips, knees, and ankles through the ranges of motion they'll use while running. For example, exercises such as calf raises can prepare some of the muscles that help you push off and absorb shock, while high knees warm up the hip flexors, which are used for a strong running stride and faster leg turnover.
There's a mental element too. Before a race or difficult workout, warming up gives you time to check in with how your body feels and shift your focus towards the session. Instead of starting an interval workout while you're still thinking about the email you sent five minutes ago, you've had a little time to get into running mode.
It's worth noting that warming up shouldn't be presented as a guarantee against running injuries, but it is a preventative step. Injury risk can be influenced by numerous factors, including training load and previous injury history. The real purpose of the warm-up is to prepare the body for the activity ahead and make the run feel better rather than provide an injury-proof shield.
How Long Should You Warm Up Before Running?
How long you spend warming up depends on the intensity of the run and your individual needs. You don't need to turn every warm-up into a separate workout.
An easy run might only require a few minutes of movement before you start, particularly if you begin the run at a relaxed pace. Before faster sessions, you may want to spend longer gradually working towards the intensity you're about to hit.
Warm-Up Times For Different Runs
How long you should warm up before running depends largely on the intensity and distance of the session. As a general rule, the faster you're planning to run, the more time you'll want to spend gradually building towards that intensity.
Easy run: Around 5 minutes. Keep things simple with a few dynamic movements if you feel stiff, or use the opening minutes of the run itself as part of your warm-up by starting at a relaxed pace.
Long run: Around 5-10 minutes. A long run can follow a similar approach, particularly when most of the session is performed at an easy effort. There's little need for a demanding warm-up when conserving energy for the run ahead is more important.
Tempo run: Around 10-15 minutes. Start with easy jogging before moving into dynamic exercises. You can then gradually build towards your working pace so you feel ready for the faster effort without tiring yourself out before the session begins.
Interval or track session: Around 10-20 minutes. Faster sessions may benefit from a longer warm-up that involves dynamic movements, running drills, and easy jogging. A few controlled strides can also help bridge the gap between your easy pace and the faster running ahead.
Race: Around 10-20 minutes depending on distance. Shorter races such as a 5K require you to reach a relatively high intensity quickly, so an easy jog followed by dynamic movements and a few strides can help prepare you for race pace. Before a half or full marathon, recreational runners should focus a good amount of time on warming up, but may not want to drag it out too long as conserving energy takes priority.
These timings aren't strict rules and can change depending on the runner, conditions,s and how your body feels that day. Someone who feels ready after eight minutes doesn't need to keep warming up simply because a table online told them to do ten.
The weather can also make a difference. On a cold morning, it may take longer to feel physically warm than it does on a hot summer day. And where possible, avoid finishing your warm-up too early and then spending a long period standing still before you start.
What To Avoid When Warming Up For Your Run
A warm-up should prepare you for the session rather than leave you feeling tired before it begins. One of the easiest mistakes to make is simply doing too much. A long routine full of mobility drills and explosive movements is unlikely to be necessary before a relaxed run.
Starting too intensely can cause a similar problem. Yourwarm-upp should gradually increase in difficulty, so jumping straight into fast strides or explosive drills while you're still cold goes against what you're trying to achieve. Start on the floor with 90/90’s before finishing with high knees, for example.
Another common mistake is relying entirely on long static stretches. Sitting down or standing in one spot isn’t going to do much for warming up your body for running. They can be great for a cool-down routine, but dynamic movements are generally more appropriate immediately before running.
Finally, don't assume that the routine you see an elite runner doing online is automatically the best one for you. Their warm-up may be designed around a specific workout and years of training experience. A useful running warm-up is one that prepares your body for the session you're about to complete.
Usually the simpler route is best. Think about warming up and increasing mobility in the key areas you’ll be using – ankles, hips, quads, hamstrings, and glutes. It also doesn’t hurt to focus on warming up the arms and adding a core movement in, like dead bugs, for stability, but generally the focus should be on warming up the lower body.
FAQs
Do I Need To Warm Up Before Every Run?
It's useful to give your body some time to transition into running, so we’d recommend warming up before every run if you can. This doesn’t necessarily mean a full 15-minute warm-up every time - easy runs, long runs, and speed sessions will require different preparation. Figure out your run, then decide how long you need to warm up for and what drills to move through.
How Long Should A Running Warm Up Be?
A running warm-up can take anywhere from a few minutes to around 20 minutes, depending on the workout. Easy runs usually require less preparation, while intervals and track workouts may benefit from a longer progression from easy movement into running-specific drills.
Should I Stretch Before Running?
Dynamic stretching is generally better suited to be done immediately before running because it involves actively moving the muscles and joints through a range of motion. It can be tempting to slip into a long hold when warming up because it feels good, but if you enjoy static stretching, we'd recommend performing longer static stretches afterward as part of a relaxing cool-down routine.
Is Walking Enough Before Running?
Walking can be a useful starting point, especially for beginners and before easy runs, as it will get your blood flowing and your muscles warmed up, but if the session involves faster running, gradually progressing from walking or jogging into dynamic exercises and running drills may better prepare you for the intensity ahead.
Should I Foam Roll Before Running?
Foam rolling can be included before running if it helps you feel more comfortable or mobile, but it isn't essential for a good warm-up. It can feel nice to release some tension in specific tight spots like your glutes, hamstrings, quads, and calves and "wake up" the tissue by bringing some warmth to the area. If you do choose to foam roll, use a slightly quicker rolling motion, keep it relatively light and brief, and follow it with dynamic movement that prepares you specifically for running.
Why Do My Legs Feel Heavy At The Start Of A Run?
Heavy legs at the start of a run don't necessarily mean you've warmed up incorrectly. Your body needs time to transition from rest to exercise, and your previous training that week, general health and recovery, and how demanding the session is can all influence how your legs feel.
Starting off slow may help you settle into the run easier, but if your legs continue to feel unusually heavy throughout your training, it may be worth looking at your overall recovery rather than simply adding more warm-up exercises. Sometimes it’s not worth pushing through; it’s about taking more rest.
Can Warming Up Make You Run Faster?
Warming up won't make someone a faster runner on its own, but research suggests that an appropriate warm-up can improve subsequent exercise performance.[1] Better performance = better chance of hitting your target pace. Spending a bit of time moving through some dynamic warm-up drills is more than worth it for improving speed in faster sessions and shorter races.
The Round Up
A running warm-up doesn't need to be long or complicated. What matters is giving your body the chance to move from whatever you were doing beforehand towards the demands of the run ahead.
For an easy run, that might mean a few dynamic movements followed by a relaxed opening kilometre. Before intervals, track running or race day, you may spend longer warming up and include running-specific drills or strides.
Experiment with what works for you and adapt the routine to the session rather than feeling like you have to tick off the same exercises before every run.
References
[1] Keesling, R., Kavazis, A.N., Wax, B., Miller, M.W. and Vickers, B. (2022). A comparison of three different warm-ups on 800-meter running performance in elite Division I track athletes: A pilot study. Int33ernational Journal of Exercise Science, 14(6), pp.1400–1407.
[2] Kay, A.D. and Blazevich, A.J. (2012). Effect of acute static stretch on maximal muscle performance: a systematic review. Medicine & Science in Sports & Exercise, 44(1), pp.154-164.
[3] Sople, D. and Wilcox, R.B. III (2024). Dynamic warm-ups play a pivotal role in athletic performance and injury prevention. Arthroscopy, Sports Medicine, and Rehabilitation, 7(2), 101023. doi: 10.1016/j.asmr.2024.10102
