How To Warm Up Before Running (And Why It’s Important)
When you’re trying to squeeze a run into an already jam-packed schedule, it’s tempting to skip the warm-up. In fact, it’s one of the biggest running mistakes made by runners of all levels. But even just five minutes can make a world of difference, improving your performance and reducing the risk of injury.
The key is to focus on dynamic movements and stretches to activate your muscles and get your blood pumping.
In this article we’ll cover why warming up matters, the best warm-up exercises to get your body ready, and how long you should spend warming up before every run.
Let’s get started!
5 benefits of warming up before running
Here’s how warming up helps get your body and mind ready for running:
Improves muscle performance
A proper warm-up increases blood flow, getting more oxygen and nutrients to your muscles. This helps them to contract and relax more efficiently, meaning stronger strides and better endurance.
Loosens up your joints
Warming up with dynamic stretches and movements helps loosen up your joints and improve your range of motion. You’ll move more smoothly and avoid feeling stiff or restricted while running.
Gets your heart pumping
Gradually raising your heart rate before running helps your cardiovascular system adjust. It prepares your body for the demands of running, preventing you from feeling out of breath right away.
Helps prevent injuries
Warming up makes your muscles, tendons, and ligaments more flexible, reducing the risk of common running injuries like strains and pulls.
Puts you in the right headspace
Warming up isn’t just physical – it’s also a moment to focus your mind. It gives you time to shake off any stress from the day, focus, and mentally prepare for your run, setting you up for a more enjoyable – and successful – workout.
New to running?
Check out our list of running tips for beginners to set you off on the right track.
7 running warm-up exercises to get your body ready
Here are some simple but effective warm-up exercises to get your body ready before you start running. Aim to spend around 30-60 seconds on each movement to ensure that all your major muscle groups are raring to go.
Light jog
Start with three to five minutes of brisk walking or slow jogging to increase your heart rate and get your blood flowing. This gently wakes up your muscles and prepares your body for more dynamic movements and stretches.
Leg swings
Stand on one leg and swing the other leg forward and backward, then side to side. Repeat on the other side. This loosens up your hips, hamstrings, and quads. (Tip: Try standing next to a wall or railing for balance if needed.)
High knees
Jog on the spot, bringing your knees up to hip level and pumping your arms as you move. This warms up your core, hip flexors, and leg muscles
Butt kicks
Jog on the spot while kicking your heels up toward your glutes. This stretches your legs and activates your hamstrings.
Walking lunges
Take a big step forward with your right leg and lower into a lunge, keeping your knee above your ankle. Then step forward with your left leg into the next lunge. This engages your glutes, quads, and hip flexors while improving balance and stability.
Arm circles
Extend your arms out to the sides and make small circles, gradually increasing to larger ones. Reverse the direction after 30 seconds. This loosens your shoulders and upper body for better posture and arm movement while running.
Hip circles
Stand with your hands on your hips and make large, slow circles with your hips. Do five to 10 circles in each direction to loosen tight hip flexors.
Like this? Discover 6 essential post-run stretches for faster recovery.
How long should you spend warming up before a run?
The ideal warm-up time depends on the length and intensity of your run. If you’re doing an easy or short run, a five to 10-minute warm-up is plenty. For longer or higher-intensity runs (including interval training), allow 10-15 minutes for a more thorough workout.
Not spending long enough on your warm-up might leave your muscles tight and increase the chances of injury, while overdoing it can use up too much energy – aim for just enough to feel loose, energized, and ready to move.
Ready to warm up and get running?
Warming up is all about getting your heart pumping, loosening up your muscles, and preparing your body for action. As little as five minutes can make a huge difference in how you feel during and after your run.
At FunRun, we believe in easing into running the right way. The FunRun app offers a range of fun, achievable adventures that let you choose your distance, set your own pace, and enjoy the journey – without the pressure of competition.
