How to warm up before running
January 4, 2026
It’s easy to forget to warm up for running, especially when you’re keen to get going. But it’s impossible to stress enough how important it is to take a few minutes to prepare your body. Warming up stimulates your neuromuscular system and helps your muscles and joints handle the impact of running.
Niggling injuries, side stitches and poor performance can all result from starting a run without a proper warm up. By following a consistent warm up routine, you can reduce your risk of injury, strain or discomfort.
In this guide, we explain how to warm up before running, for how long and which exercises to do and the key benefits.
Why warm up before running?
Whatever level you run at, warming up before your run will provide you with a range of benefits. A good warm up for running will:
- Reduces injury risk: Loosens muscles, joints and bones, helping your body move more freely and safely. Research shows that warming up can significantly lower injury risk.
Boosts circulation: Encourages oxygen-rich blood flow to your muscles, literally warming them up and priming them for action.
Raises heart rate and breathing: Increases your core temperature, helping you find your rhythm and sustain it more easily.
Improves performance: Enhances cardiac output, oxygen intake and running economy, making your body more efficient at using energy.
Helps you run longer: Studies show that dynamic warm ups can increase endurance during workouts.
Improves mental focus: Getting “in the zone” before running can make a big difference, especially for races.
Makes running feel easier: Research suggests runners who warm up perceive the effort as less strenuous and enjoy it more.
How long should you warm up before running?
There’s no set amount of time you must warm up for. One study comparing 10- and 20-minute warm ups found no significant difference in performance. Everyone is different, so the duration and type of warm up depend on how you feel. If you’re short on time, even five minutes can be enough but if you have the time, there’s certainly no harm in warming up for a little longer.
Types of warm up exercises for running: dynamic vs static
Warm up exercises for running fit into two broad categories:
1. Dynamic warm up exercises for running As the name suggests, these involve active movements, like swinging your limbs, rotating your core or moving back and forth or side to side. Dynamic stretches help activate your muscles, boost blood flow and prepare your body for running. 2. Static warm up exercises for running Static stretches involve holding a position for around 15-20 seconds to increase muscles’ range of motion and flexibility.
For years, runners were advised to avoid static stretching before workouts because early studies linked it to a higher injury risk. However, more recent analysis shows that this concern was based on very long stretching sessions (up to 30 minutes) - far longer than typical warm ups. Short static stretches (under 30 seconds), combined with dynamic movements, are generally safe and can be part of an effective pre-run routine.
Full body warm ups for running
When it comes to the warm up exercises you should do before running, you’ll mainly want to focus on dynamic warm ups but could include some static stretches too if you find that helps. Here are some of the best dynamic warm ups for running:
Forward lunge: Stand with your legs hip-width apart and keep your upper body straight. Engage your core and step forward with your right leg, lowering your hips until both of your knees are at a 90-degree angle. Do not let your right knee extend beyond the tip of your right shoe. Then return to the starting position and repeat on your left side.
Sidestep/shuffle: Sidestep 3-4 metres to the right (or as far as the space you’re in will allow) and then back to the middle. Then repeat to the left. Start slowly and build the intensity as your muscles start to warm up.
The backwards jog: Run backwards for ten metres and focus on staying light on your toes and pumping your arms for momentum. Then jog back to the starting point and repeat.
Butt kick: Run on the spot and kick your heels up to your bum. Keep your body straight, your thighs perpendicular to the ground and swing your arms in sync with your legs.
Star touch: Stand up straight with your feet shoulder-width apart and your toes pointing forward. Keep your legs as straight as you can, reach your left hand across your body and touch the toes on your right foot. Then return to the starting position and repeat on the other side.
Frankenstein walk: Loosen those hamstrings by standing with your feet together and extending your left leg straight out in front of you. Then bring your right hand forward and touch your left toes. Lower your left leg and repeat on the other side.
Pogo jumps: This is a great exercise to prepare your feet and ankles. You simply jump up and down on a spot, driving up through your ankles when taking off.
A-skips: This dynamic running warm up activates all your leg muscles. At the same time, you shift forward as you alternate your legs up and down. Perform high-knee movements, landing on the front of your foot while moving forward.
Arm circles: It’s not just your legs that you should warm up before running. This simple exercise will help to loosen up your chest, deltoids and upper back. Extend your arms to shoulder height and make small circles for 30 seconds in each direction to warm up your upper body.
You can find more ideas in our runner’s stretching guide.
Tips for warm ups before racing
The best warm up for running a race depends on a few different factors, with the distance and your speed being the most significant. Here are a few pointers on warm ups for running a race:
The shorter the distance, the more thorough the warm up: In long distance races, your body has more time to gradually warm up during the event itself. But for shorter, faster races, you won’t have the time available. So, take the time to do a thorough warm up, including the dynamic warm up exercises for running described above.
Include some running, but not too much: Whatever distance you’re racing, it’s helpful to include some gentle jogging as part of your warm up. Obviously, you’ll be doing a lot of running in the race, but spend at least a minute or two running at a low pace.
Timing is important: You want to time your warm up so that you finish it shortly before the race itself begins. There’s less value in warming up thoroughly, then cooling down for 20 minutes before the starter gun fires.
Walking is always helpful: Try and include a good amount of walking into your warm up before a race. If possible, walk to the starting zone, and pace around the area to keep your body moving and warm.
Related: How to cool down after a race
Know how to warm up for a run
Taking the time to warm up for running provides so many benefits. By setting aside just a couple of minutes to perform static and dynamic warm ups for running, you’ll be much better prepared for your exercise, reduce the risk of injury, and prime your body for your sport.