Effective warm-up exercises to prepare your body and prevent injury.
Running without a proper warm-up is like launching a car into high gear on a freezing morning — it’s a recipe for stiffness, poor performance, and potential injury.
A well-structured warm-up does more than “loosen you up” — it:
- Raises core temperature and muscle elasticity
- Activates the muscles you’ll use while running
- Improves joint mobility for a smoother stride
- Prepares your heart and lungs for the upcoming effort
- Sharpens neuromuscular coordination so each step feels lighter and faster
Here’s the exact warm-up sequence I recommend after 20+ years of coaching runners — from sprinters to marathoners.
Phase 1: Gentle Activation (3–5 minutes)
Start with light, rhythmic movements to gradually raise your heart rate.
Goal: Bring blood flow to muscles without fatigue.
Examples:
- Brisk walk or light jog (1–2 min)
- Skipping in place (30s)
- Side shuffles (2 × 10m each side)
Pro Tip: Keep intensity low here — you should be able to talk easily.
Phase 2: Dynamic Mobility (5–7 minutes)
Dynamic stretches use controlled, movement-based exercises to improve flexibility and joint range of motion — perfect for running prep.
Key Moves:
- Leg Swings
- Forward & back: 10 reps each leg
- Side to side: 10 reps each leg
- Targets: hip flexors, hamstrings, adductors
- Hip Circles
- Large circles with one knee raised — 5 clockwise & 5 counterclockwise per leg
- Targets: hip mobility, glute activation
- Walking Lunges with Twist
- Step forward into a lunge, twist torso toward front leg
- 8–10 reps per side
- Targets: quads, glutes, core
- Ankle Rolls
- 10 circles each direction per foot
- Targets: ankle mobility & stability
Phase 3: Muscle Activation (3–5 minutes)
This phase “wakes up” the specific muscles you’ll rely on during your run, particularly glutes, calves, and core.
Exercises:
- Glute Bridges: 10–15 reps
- Calf Raises: 15–20 reps
- High Knees: 2 × 20m at moderate pace
- Butt Kicks: 2 × 20m
Why It Matters:
When glutes fire correctly, they take pressure off hamstrings and lower back — reducing injury risk.
Phase 4: Stride Preparation (2–3 minutes)
Finally, prime your running form and neuromuscular system with short accelerations.
Drills:
- A-Skips: 2 × 20m
- Fast Strides: 3–4 × 60m at ~70–80% effort, walk back to recover
- Bounding (optional): 2 × 20m for explosive power
Pro Tip: This phase is especially important for sprints or intervals — it teaches your body to shift gears smoothly.
Sample 15-Minute Warm-up Routine
| Time | Activity |
|---|---|
| 0:00–2:00 | Brisk walk / light jog |
| 2:00–5:00 | Side shuffles, skipping |
| 5:00–10:00 | Leg swings, hip circles, walking lunges, ankle rolls |
| 10:00–13:00 | Glute bridges, calf raises, high knees, butt kicks |
| 13:00–15:00 | A-skips, fast strides |
Final Tips
- Adjust duration: Shorter if it’s hot, longer if it’s cold.
- Match the warm-up to your run: Sprint day = more activation & strides. Long run = focus on mobility & gradual pacing.
- Don’t static stretch before running — it can reduce muscle power. Save deep stretches for after your workout.
