How to warm up before running and why

You have probably heard it before from other runners, running coaches or even your old school sports teacher: warming up before a run is essential. 

However, the majority of runners tend to skip this stage - once you've laced up your shoes, who wants to spend 10 minutes doing static exercises? 

Let’s look at the benefits of this kind of exercise, then explore how to warm up before running. 

Why you should warm up before a run

Warming up before a run provides multiple benefits. Research suggests that runners who do a warm-up:

• May be less likely to get injured
• Experience less muscle soreness after the run
• Perform better than runners who don’t warm up

What a pre-run warm up does for your body

When you warm up, it helps your body to:

• Increase muscle temperature. Warmer muscles contract and relax more effectively, which improves your run. 
• Improves blood flow around your body, which puts less pressure on your heart compared to running from cold
• Gets you mentally ‘in the zone’, especially if you are doing a long run or a race

How to warm up before running

So, how do you warm up before a run then? The following tips can be built into your pre-run routine and can be done in your home or at the starting line. 

• Fast walk

A good place to start any running warm up is a simple 3-5 minute walk. You can do this back and forth in your living room or along the pavement. This tells your body that you will be starting exercise soon. 

• Lunges

Stand up straight then place your left foot a good step forward. Bend both knees, so the back knee comes close to the ground. Push back up and then switch legs - repeat five times per leg. You can also try side lunges. 

• Skipping (with or without a rope)

A skipping exercise will get your heart rate up and warm muscles throughout your body. Aim for 50 hops as a minimum. 

• Leg swings

Stand up straight then slightly shift your balance to your right foot. Then simply swing your left leg to the front and back eight times. This will extend your range of motion. You then switch to the other leg and repeat. 

• Donkey kicks

Get on your hands and knees and take up a table top position. To perform a donkey kick, you swing one leg up behind you while maintaining the bend at the knee. This will get the blood flowing to your glutes. Repeat five times then switch legs. 

• Mountain climbers

Get into a plank position. To do a mountain climber, you bring one knee forward, as close to your chest as possible, before lengthening back to plank. Alternate between your legs ten times. 

• Butt kickers

To perform a butt kicker, you run on the spot for 30 seconds, but flick your heel up to your buttock when off the ground. Alternate as you go. 

• High knees

Similar to butt kickers, you run on the spot but alternately drive your knees up and forward each time the foot comes off the ground. Repeat for 30 seconds. 

How long to warm up before running

Professional runners sometimes warm up for as much as 30 minutes or more before a race. However, if you’re just doing a 5k or a short jog home from work, that’s probably unnecessarily long.

In many cases, a warm up of as little as five minutes is effective for reducing muscle soreness and enhancing performance. That said, if you are preparing for a marathon or another kind of long run, aim for at least 10 minutes of combined walking and dynamic exercises. 

How to warm up before running in different circumstances

The length of your run should influence how much warming up you do. Generally speaking, the longer the run, the longer the warm up. But, it’s also important to consider your own situation - do you have any injuries, and how experienced at running are you? 

• How to warm up for running as a beginner

If you are new to running, a warm up is crucial as your body will not be so used to it. Begin with a fast paced walk, then incorporate a mix of the exercises described above to get your different muscles groups ready to go. 

• How to warm up before running a 5k

If you are doing a park run or another short race, you probably needn’t spend more than a few minutes warming up. If possible, walk or cycle to the race location - that will get your body ready and prepared. Then, aim to spend around five minutes on dynamic exercises. 

• How to warm up properly before running a marathon

For a marathon, half marathon or other long runs, you should be aiming for a relatively long warm up. As with a 5k and shorter runs, where possible walk or cycle to the starting line. You should then spend at least ten minutes doing dynamic exercises just before the race starts. 

Knowing how to warm up before running will set you in good stead for your workout. By taking the time to prepare your body, you set yourself up for a more comfortable and satisfying session.