Warming up before running isn't just a formality, but a crucial ritual to prepare your body for the stress of the activity. A proper warm-up can drastically reduce the risk of injury, improve performance, and prepare your muscles and joints for the stress.
Data shows that around 30 - 40% of novice runners experience muscle or joint injuries in the first 6 months. And one of the main causes is a lack of warm-up before training.
This means a five-minute warm-up can help speed up your body's recovery process. Read this article to learn the proper warm-up movements before running.
Why is Warming Up Before Running Important?
As I mentioned earlier, properly warming up will help your body recover faster, allowing you to more quickly lift the load you're under during your workout.
That simple explanation still doesn't feel quite right, does it? To further enlighten you and encourage you to warm up before training, especially before running, here's a scientific explanation based on body anatomy.
1. Muscles are not ready
Warming up before running is a series of movements to prepare the muscles, joints, and cardiovascular system for the stress of the activity. Warming up increases blood flow, raises body temperature, and delivers oxygen to the muscles more quickly.
As a result, running performance improves, the risk of injury decreases, and the body feels lighter when starting to run. If you start running while your body is still "cold," your muscles tend to stiffen and your joints won't be sufficiently lubricated with synovial fluid .
The impact is that your steps feel heavy, your movements stiff, and your risk of injuries like sprains, pulled muscles, or knee pain increases dramatically. To put this into perspective, imagine you're driving a car.
Then you force the car to accelerate, without warming it up at all. It might be fine at first. But over time, it'll wear out quickly. That's more or less what happens if you skip warming up.
2. Most Affected Body Parts
The most common body parts affected by running without warming up are the hamstrings, knees, calves, and hips. Hamstrings can be pulled due to muscle stiffness, and knees can easily become sore from repeated stress.
The calves often cramp quickly if blood flow isn't optimal, and the hips can feel stiff, making it difficult to move optimally. With a proper warm-up, these vulnerable areas can be better prepared to handle the stress of movement.
So, don't be lazy about warming up, because this simple ritual will be an investment for a safe, comfortable, and more powerful run.
How long is the ideal time to stretch before running?
If you've read this far, you should realize that I always mention a 5-10 minute warm-up. This is the minimum amount of time needed to prepare your muscles for further torture.
Each stretching movement before running or dynamic drills can be done for 20-30 seconds per side, with the total duration varying depending on the goal of the run. For light running, a short 5-7 minute warm-up is sufficient.
Meanwhile, high-intensity running requires about 10 minutes with a variety of explosive movements. Meanwhile, long-distance running typically requires a 10–15-minute warm-up that focuses on activating the leg and core muscles.
The intensity of the warm-up should also be increased gradually, starting with light movements and then moving on to more dynamic drills. This naturally increases heart rate and blood circulation, prepares the body better, and reduces the risk of injury.
Ideal Movement to Warm Up Before Running
1. Jogging
One of the most basic and essential movements is jogging, brisk walking, or light running. This movement serves as a dynamic warm-up, gradually raising body temperature and heart rate before the main session.
By walking briskly or jogging for 5-8 minutes, major muscles like the quadriceps, hamstrings, calves, and glutes begin to activate. Furthermore, synovial fluid in the joints increases, making the ankles, knees, and hips better equipped to bear weight.
It's very easy to do. Start with a brisk walk for 2-3 minutes, then transition to a light jog for 3-5 minutes. Focus on short, light steps, not speed. The key is not to overexert yourself. If you start to feel short of breath, immediately reduce the intensity.
Also Read: Myth or Fact: Can Cardio Exercise Improve Sleep Quality?
2. High Knees
This movement helps improve coordination, hip flexibility, and blood circulation before running. The method is quite simple: stand up straight and start jogging on the spot, lifting your knees as high as possible, at least parallel to your hips.
This movement will activate your hip flexors, quadriceps, and lower abdominal muscles, while also improving hip and knee mobility. For maximum results, keep your back straight and tighten your core muscles.
Don't lean forward, as this can reduce the effectiveness of the movement. Focus on knee height, not just stride speed. Do it rhythmically while swinging your arms as if you were actually running.
For a lighter variation, you can try the A-Skip, a version of the High Knees with a smaller jump and a slower tempo. This movement can also be an effective pre-run stretch to activate muscles before the main cardio session.
Also Read: Muscles Trained by the Bench Press & How to Maximize Them
3. Butt Kicks
This movement is similar to running on the spot, but with a focus on kicking your heels toward your buttocks. The goal is to stretch and activate the hamstrings and glutes, while increasing knee flexibility.
This warm-up is quite simple. Simply stand up straight, jog on the spot, or move slowly forward. The most important part is to alternately bend your knees backward until your heels are close to your buttocks.
The specific benefit of this movement is that it prepares the leg muscles to be more responsive while running, while reducing the risk of injury. A lighter variation is the walking butt kick, suitable for beginners or those just starting out.
4. Walking Lunges
This movement not only warms up the muscles but also improves leg strength and balance. With a long, deep stride, the front knee forms a 90-degree angle while the back knee nearly touches the floor.
It's incredibly effective because it works the quadriceps, hamstrings, glutes, and calves all at once. Furthermore, walking lunges engage the stabilizer muscles around the hips and knees, significantly improving hip and ankle mobility.
It's very easy to do. Start by standing up straight, then take a step forward with your right foot. Don't forget to lower your body until your right knee forms a 90-degree angle without going past your toes. Push back up to the starting position, then repeat with your left leg.
Make sure to keep your body upright, your gaze straight, and don't slouch. If you're still having trouble maintaining balance, you can start with reverse lunges. But for a more challenging pose, add a torso twist while in the lunge position.
5. Leg Swings
This movement is very effective for increasing hip joint mobility while activating the large muscles in the leg area. By swinging your legs back and forth, you'll stretch your hamstrings, quadriceps, and hip flexors.
Meanwhile, lateral (sideways) swings will work the inner thighs (adductors) and outer thighs (abductors). This combination allows for looser hips, a more stable stride, and a significantly reduced risk of injury when starting to run.
How to do it is very easy, the starting position is standing straight next to a wall or pole to support the body, then swing one leg straight forward and backward in a controlled manner.
For a lateral variation, face your back against a wall and swing your legs from side to side in front of you. The key is to keep the movement fluid, not jerky, and to engage your core muscles to stabilize your body.
6. Knee to Chest
A must-do stretch before running is the Knee-to-Chest Stretch , also known as the Piriformis Stretch . This movement helps stretch the glutes and hip flexors, which are often tense from prolonged sitting.
By pulling your knees toward your chest while walking or standing, you can specifically loosen the piriformis muscle, which, when tight, can trigger pain that radiates down the leg. Furthermore, this movement is also effective in improving hip joint mobility.
This will make your running steps feel lighter and more efficient. The method is quite simple: walk slowly, then with each step, lift one knee and pull it towards your chest with both hands. Hold for a moment, then lower it and switch legs.
Do this at a slow, controlled pace, focusing on the stretch, not the speed. For a variation, try the Figure-4 Stretch by rotating your ankle as you pull your knee back to provide a deeper stretch in the piriformis.
7. Mountain Climber
The final effective warm-up move before running is the Mountain Climber. This move is performed in a push-up position, alternately pulling your knees toward your chest.
As a result, nearly every major muscle group is activated, from the core, quadriceps, hamstrings, glutes, and shoulders. Furthermore, mountain climbers also increase the heart rate rapidly, thus preparing the body for the intensity of the run.
If you want a more controlled variation, you can try Striders. The difference is that striders are performed more slowly, holding the knee-to-chest position for several seconds. The goal is to focus on body stability while providing a pre-running stretching effect, especially in the hip and thigh areas.
Also Read: Calisthenics Exercises for Women: Can They Help You Build an Ideal Body?
Equipment that Increases the Effectiveness of Warming Up Before Running
1. Foam Roller
One of the most effective tools for enhancing the effectiveness of your pre-run warm-up is a foam roller or massage roller. This tool is used in self-myofascial release (SMR), a self-massage technique used to release tension in muscles and connective tissue (fascia).
By rolling certain body parts over a foam roller, stiff muscles can be more relaxed, blood circulation increases, and the body feels more ready to run.
You can roll the foam roller on your quadriceps, hamstrings, and calves slowly to warm up your muscles before you start running at a more intense intensity.
The benefits of foam rollers don't stop there. Besides helping improve blood flow, this technique is also effective in releasing tension points (trigger points) and increasing flexibility.
Perform the movements slowly, holding them for 20-30 seconds at the point of pain, and avoid rolling directly over the joint. This will make your warm-up safer and more efficient, and prepare your body for the more intense running rhythm.
2. Resistance Bands
Resistance bands are a simple yet highly effective tool for enhancing the effectiveness of your pre-run warm-up. They activate small, often neglected muscles, particularly those in the hip and glute areas.
These muscles are often weak or underactive, especially in people who spend a lot of time sitting. Activating them first through exercises like band walks, clamshells, or glute bridges will improve hip stability.
Additionally, resistance bands help strengthen the supporting muscles around the hips, knees, and ankles, resulting in a more stable running posture. Warming up with bands doesn't need to be long or strenuous; just 5-10 minutes at a low intensity is enough to ensure the muscles are active and ready for use.
3. Mattress 
While not a dedicated warm-up tool, a mat can be very helpful, especially if you're performing the exercises on a smooth floor like ceramic or wood. A mat can minimize the risk of slipping or sliding, making the warm-up safer.
Additionally, a mat provides a cushioned base for movements that involve knees and hands touching the floor, such as mountain climbers, lunges, or dynamic planks, ensuring the body remains comfortable and protected from hard impacts.
Using a mat has also been shown to increase the effectiveness of warming up before running, as the body can focus on the movement without being distracted by discomfort or the fear of slipping.
Still Want to Skip Stretching Before Running?
Many runners often underestimate the importance of warming up before cardio, even though its benefits are significant. Dynamic stretching before running can increase blood flow, reduce the risk of injury, and prepare muscles for the stress of training.
If you're a beginner, just 5 minutes is enough to get your body ready. Once you're a regular runner, add variety to your mobility to make your movements more efficient. And for those who want to increase your distance, do a more thorough warm-up to prevent your muscle endurance from dropping too quickly.
The key is, don't just read, put it into practice! Save this guide and make it a routine before every run. The more consistent you are with stretching, the more noticeable the difference you'll feel in your performance and injury-free body. To maximize your workouts, complement your training with quality running gear. Find the complete collection of top-rated running products from SVRG here at Running Collection .
