How to warm up before running
November 10, 2024
It’s easy to forget to warm up for running - especially when you’re keen to get going. But it’s impossible to stress just how important it is to take a few minutes to get your body prepared. Warming up stimulates your neuromuscular system and prepares your muscles and joints to enable them to cope with the impact of the sport.
Niggling injuries, side stitches and poor performance may all be symptoms of exercising when your muscles, joints and cardiac system haven’t been warmed up properly. By following a routine to warm up for running, you could reduce your risk of injuries, damage or discomfort.
In this guide, we explain how to warm up before running, including how long you should warm up for, what exercises you should do and what the benefits will be.
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:
Loosen up your muscles, bones and joints to reduce the risk of injury and get your body ready for movement. Warming up encourages oxygen-rich blood to go to your muscles and literally warms them up so they’re primed for action.
Raise your heart rate, breathing rate and core temperature to make it easier to get into the rhythm and sustain it.
Reduce your injury risk - research shows the warming up could potentially reduce your risk of injury.
Improve your cardiac output and respiratory volume for increased oxygen intake.
Improve your running economy (how efficient your body is at using energy and oxygen), according to research.
Means you enjoy running more - a study found that people who warm up perceive running as less strenuous than those who don’t warm up.
Get ‘in the zone’ mentally - which can be especially useful if you’re taking part in a race.
Run further - one study found that runners who performed a dynamic warm up before a treadmill workout were able to sustain their effort for longer than those who didn’t.
How long should you warm up before running?
There isn’t a set amount of time that runners must warm up for. One study that compared runners who did a 10 minute warm up with those who did a 20 minute warm up, found no significant difference in terms of performance. Everyone is different, and so ultimately the amount and kind of warming up you do depends on you and how you feel. If you don’t have loads of time to spare, then even a short 5 minute warm up may 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:
Dynamic warm up exercises for running: As the name suggests, you’ll perform dynamic movements, where you move your limbs and core, and may also move back and forth or side to side.
Static warm up stretches for running: With static warm ups, you hold a pose in one position for a set period of time (typically 15-20 seconds). The aim is to increase your muscles’ range of motion and flexibility.
For many years there has been a perception that we shouldn’t do static stretching during warm ups. This was because studies showed that long periods of static stretching before exercise could cause injury. However, more recent analysis suggests the findings may have been misinterpreted - many of the studies involved very long stretching sessions of up to 30 minutes. But most runners only do stretches for a short time (less than 30 seconds). So, there’s probably no harm in including some short static stretches as part of a warm up that also includes dynamic movements.
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. You perform movement like high knees, but only the front of your foot comes into contact with the ground. At the same time, you shift forward as you alternate your legs up and down.
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. Stand with your legs shoulder-width apart and lift your arms to shoulder height while keeping your palms down. Then make small circles for 30 seconds before switching direction.
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.