20 Best Warm-Up Exercises Before Running for Faster Starts and Finishes

Running is one of the most accessible and effective ways to improve your fitness. But as any runner knows, it can also be frustrating. You might have a great route planned, only to have your run derailed by cramps, tight muscles, or an injury flare-up. Fortunately, you can take steps to avoid these issues, starting with warm up exercises before running. This article will teach you how to warm up before lifting properly, so you can start every run feeling energized, avoid cramps and injuries, and perform at your best from the very first step.

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Why Warm Up Before Running?

Warming up before a run is like kicking off a sports game: It gets your body ready for what’s to come. “A good warm-up is key to a good run,” says Amy Morris, RRCA-certified running coach, NASM CPT in Chicago. “Even 10 minutes of focused work with bodyweight movements can offer considerable benefits for getting you ready to run, such as warming up muscles and mentally preparing you. It helps with recovery as well.” Most runners don’t bother. 

A Runner’s World poll on warm-ups confirmed what you probably already know: 75% of respondents admitted to doing no proper warm-up at all. And can you blame them? For the time-squeezed, a warm-up can feel like an unnecessary luxury. One of running’s great appeals is its simplicity: Put on running shoes, open the front door, and begin to run. 

The Impact of Warm-ups on Exercise Performance

Adding in a 10-minute warm-up can feel like an extra layer of simplicity. Does it make any real difference?. A review published in Frontiers in Physiology in 2021 found that a single bout of stretching can improve run performance, based on parameters like time to exhaustion and VO2 max. A study published in the Journal of Human Kinetics also ruled in favour of the warm-up. Researchers divided a group of 36 athletes into three groups: those who performed a 20-minute bicycling warm-up before doing weighted lunges, those who only performed a cool-down, and those who did neither. 

Warm-ups: Reducing Muscle Soreness and Enhancing Muscle Preparedness

Everyone was given a pain threshold test on the two days following, to determine muscle soreness, and guess what? The group who warmed up had the highest pain threshold and reported relatively ache-free muscles. 

There’s a big difference between that bicycling warm-up and simply taking it slow the first mile into your run, too, says Katie Dundas, a doctor of physical therapy. ‘Both cycling and running keep blood moving to bigger muscles in the legs, which is important in a warm-up, but the cycling also provides a dynamic stretch to the hamstrings and quadriceps,’ she says. ‘A light jog doesn’t offer that same stretch and response movement.’ 

Warm-Ups Boost Performance and Help You Run Better

Simply put, a smart warm-up leads to better results. A meta-analysis of 32 high-quality studies found that a warm-up was shown to improve performance in 79% of the examined data points. So, if you have a challenging speed workout or an endurance ride planned for the day, warming up will help you maximize your efforts. 

Warm-Ups Help Prevent Injury

Want to stay healthy and injury-free? A thorough warm-up is your best bet, especially since more than 30 percent of injuries diagnosed in sports medicine clinics are muscular injuries. A study published in the journal Sports Medicine found that warm-ups reduced the number of injuries, with the most benefits occurring when participants warmed up for 15 minutes immediately before their workout. 

Warm-Ups Improve Running Technique

Specific warm-ups, such as drills like A-skips and high knees, help your body relearn proper running technique before you hit the sidewalks. That way, your running form is on point throughout every mile, which will also help prevent injury. 

Case in point: A study of professional athletes concluded that while sport-specific warm-ups helped prepare the body for the intense performance to come, the bigger impact was in their sensorimotor learning. 

In plain English: Warming up helped the athletes prepare and restore the skills they’d been practicing. You may not be a professional athlete, but the same principle still applies! 

What Should a Runner’s Warm-Up Look Like?

We’ll get into the particulars below, but broadly speaking, runners should be doing a dynamic warm-up as opposed to static stretches. This means a warm-up comprising non-static movements, typically performed in sequence (such as hopping or leg swings). 

How Long Should a Warm-Up Last?

Warming up for just 10 minutes may work as well as a session lasting 20 minutes or more, according to a recent study in the Journal of Strength and Conditioning Research. It found that when scientists analysed velocity, heart rate, oxygen intake, and rate of perceived exertion in endurance runners, they noted that there were no significant differences in most categories between the two protocols. 

Dundas says, you can halve that time, if necessary. ‘An abbreviated version of five minutes of dynamic stretching still provides what you need to help prevent injury.’ That may be the most crucial reason to warm up for running. As we age, muscle elasticity decreases, and Dundas says warming up properly expands our range of motion to help counteract those deficits.

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20 Effective Warm-Up Exercises Before Running

1. Leg Swings: Loosen Up Your Lower Body

Leg swings help loosen up your lower body, improving your flexibility and mobility in your muscles and joints. They also challenge your balance. 

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• Stand parallel to a wall. A railing or chair will work too, anything you can use for support. 
• Swing your outside leg forward and backward, maintaining your balance as much as possible and only using the wall for light support. Keep your core engaged and control the swing; you don’t have to kick like a Rockette. You should feel like you’re going right to the edge of your stretch. 
• Repeat on the opposite leg. 
• Turn to face the wall, stepping back about half an arm’s length. 
• With both hands on the wall, swing one leg side to side just in front of your body. 
• Repeat on the opposite leg. 

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2. Standing Hip Openers: Get Those Hips Ready for Action 

Runners often complain about tight hips, but an adequate running warm-up can gently prepare your hips for the work ahead. You may need a chair or countertop nearby for balance, especially if you’re new to this pre-run warm-up. 

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• Stand with your feet hip-width apart and arms out to your sides. 
• Shift your weight onto your left leg. Engage your glutes and quads to stay balanced. 
• Lift your right knee up and externally rotate it to the right side of your body. Your right knee should be in line with your right hip on the right side. 
• Continue the rotation by bringing your right knee behind you and eventually right below your right hip. 
• Repeat the movement for 30 seconds, then switch directions for 30 seconds, bringing your right leg behind you first. 
• Repeat on the opposite leg. 
• Muscles worked: Hip flexors, groin, glutes

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3. Deep Squat Rotation: Loosen Up Your Spine

Your spine gets some of the benefits of a running warm-up with this exercise. If you can’t get into a super-deep yogi squat, that’s okay instead, focus on keeping your weight in your heels and your chest up. You can also put a rolled-up towel or yoga mat beneath your heels as an extra assist. 

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• Stand with your feet wider than hips-width apart. 
• Bend your knees and lower into a squat, keeping your chest up, shoulders back, and back flat. Your hands are in front of your chest. 
• At the bottom of your squat, place your left hand on the ground and rotate your upper body and spine to the right. 
• Reach your right hand toward the ceiling, keeping it stacked over your right shoulder. 
• Hold for a few seconds, then bring your right hand down and extend your left hand toward the ceiling. 
• Hold for a few seconds, then bring both hands back to the starting position. 
• Drive your feet into the ground to come to standing. 

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4. Single-Leg Hip Bridge: Activate Your Glutes 

Nothing fires up the glutes quite like a single-leg hip bridge. All too often, our butt muscles can get lazy and disengaged even while we’re running. A hip bridge activates the glute muscles and primes them for movement. 

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• Lie on your back with knees bent and feet flat on the floor. 
• Your arms are long at your sides. 
• Lift your left foot and drive your left knee into your chest. 
• Driving your right foot into the floor, bridge your hips up and fully extend them, creating a long line from your shoulders to your knees. 
• Hold and squeeze for a few seconds. Make sure your hips are square and in line with each other one hip shouldn’t be significantly higher than the other. 
• Slowly and with control, lower your hips. Briefly tap your hips to the floor, then drive up again for another rep. 
• Repeat for 30 seconds, then switch legs. 
• Muscles worked: Glutes, hamstrings, lower back

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5. Clamshell with a Hip Bridge: Target Your Hips and Glutes 

This exercise (a favorite of Peloton instructor Selena Samuela) targets your hips and glutes, making it a must for your pre-run warm-up. Want to increase the challenge? Add a mini-loop just above your knees, or hold a lightweight on your top leg. 

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• Lie on your side, using your forearm or hand to support your head. Your hips should be in line with your shoulders, with your knees bent at a 45-degree angle slightly in front. Your lower forearm is flat on the ground, and your top hand can rest lightly on the ground for support. 
• On an exhale, squeeze your glutes and lift your bottom hip off the ground as if you’re doing a side plank. Your hips should be in line with your shoulders. 
• Simultaneously, open your knees, keeping your feet glued together at the ankles. You should feel this in your hip abductors. Throughout this move, focus on keeping your pelvis slightly tucked forward to keep your back flat and prevent it from arching. 
• Hold for a few seconds and squeeze. 
• In one smooth, controlled motion, bring your knees back together and lower your bottom hip to the ground. Briefly tap your hip to the ground, then repeat. 
• Repeat for 30 seconds, then switch sides. 

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6. High Knees: Get Your Heart Rate Up 

Not only do high knees get your heart rate up, but they also activate your core, which is responsible for keeping you upright during your run. Pro tip: Get your arms involved for an extra burst of power. 

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• Stand with your feet hip-width apart and arms loose at your sides. 
• Lift your left knee up, driving it toward your chest. Simultaneously swing your right arm forward with the elbow bent at a 90-degree angle. 
• Lower your left leg back to the ground and immediately lift your right knee up, driving it toward your chest. Simultaneously swing your left arm forward with the elbow bent at a 90-degree angle. 
• Once you feel coordinated, increase your speed until you’re running in place. Aim to get your knees at or above hip-level. 

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7. A-Skips: Get Skipping Again 

Yup, your favorite playground activity is back as a running warm-up exercise. These are similar to high knees, but with a different rhythm. If you don’t have room to skip (like if you’re running indoors), you can do this running drill in place. 

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• Stand with your feet hip-width apart and arms loose at your sides. 
• Lift your left knee up toward your chest while driving your right arm forward and up. 
• As your left knee reaches its highest point, extend your right leg down so it’s completely straight. 
• Land on your left foot and immediately drive your right knee up toward your chest. Simultaneously swing your left arm forward and up. 
• As your right knee reaches its highest point, extend your left leg down so it’s completely straight. 
• Continue alternating, keeping a skipping rhythm as you increase the pace. 

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8. Jogging In Place: Start Slow 

Before you go full throttle, spend a couple of minutes jogging at a slow, steady pace. Prioritize a perfect running form, even if it may feel more comfortable to loosen up a bit. 

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• Keep your shoulders stacked above your hips, with your shoulders back and leaning forward slightly. 
• Arms are bent at a 90-degree angle with hands cupped loosely. 

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9. Frankenstein Walk: Stretch Your Hamstrings 

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• Standing up, take a step forward with one foot and lunge into a 90-degree angle. 
• Repeat with the other leg. 
• Lunges help build muscles in the thighs and glutes. 

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10. Leg Crossover + Scorpion: Loosen Up Your Back and Hips 

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• Lie face-up, legs straight, and arms out.
• Lift the right leg and cross the body, tapping the foot on the floor. 
• Return to start; repeat on the other side. 
• After 30 seconds, flip over to lie facedown and repeat. 
• Continue for 30 seconds. 

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11. Arm Circles: Stretch Your Upper Body 

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• Stand with feet shoulder-width apart and lift arms out to shoulder height, palms down. 
• Make small circles; after 30 seconds, switch direction. 
• Continue for another 30 seconds. 

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12. Inch Worm: Wake Up Your Core 

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• From standing, bend forward at the waist to touch your toes, then walk hands out to a plank. 
• Hold for two seconds, then walk your feet to meet your hands. 
• Roll up to the starting position. 
• Repeat for one minute. 

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13. Mountain Climbers: Activate Your Core 

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• In a pushup position, stay flat by engaging the core. 
• Bringing each knee to your chest while running in place. 
• This warm-up also helps to build abdominal muscles. 

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14. Forward and Side Lunges: Get Your Legs Ready for Action 

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• Standing up, take a step forward with one foot and lunge into a 90-degree angle. 
• Repeat with the other leg. 
• Lunges help build muscles in the thighs and glutes. 

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15. Dead Bug: Activate Your Core for Better Running 

Wake up your muscles to run with a strong, healthy posture. It'll boost your speed, lighten the load on your lower back, and help keep your lower body happy. This exercise gets your core warmed up while prepping your opposite arm and leg swings. 

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• Lie face-up on the floor with your arms and legs in the air. You can bend your knees if it feels best. 
• Press your lower back against the floor. You should feel your core working. Keep this back position throughout the entire exercise. 
• Extend one leg in front of you and the opposite arm behind you toward the floor as far as is comfortable while keeping your lower back against the floor. 
• Pause, then squeeze your core to raise your arm and leg back toward the ceiling. 
• Repeat with the opposite arm and leg. 
• That's one rep. 

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16. Side Squat: Get Your Outer Hips Ready for Running 

Running is all about moving forward. But it's sideways movements that work your side glutes, which play a massive role in keeping your hips, knees, and even ankles happy. This multitasking exercise gets them moving while also mobilizing their hips, knees, and ankles. Without a doubt, this is my favourite running warm-up move. 

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• Stand tall with your feet about double shoulder-width apart. 
• Brace your core to slightly tuck your tailbone and make sure you're not arching through your lower back. 
• Push your hips back behind you and bend one knee to lower your torso to that side as far as is comfortable or until your thigh is parallel with the floor. 
• Pause, then slowly push through the heel of your bent leg to return to the wide stance. (Your feet will stay in place throughout the exercise.) 
• Repeat on the opposite side. 
• That's one rep. 

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17. Shoulder Squeeze: Activate Your Upper Back for Better Running 

Your upper back muscles play a surprisingly significant role in running. They keep your arms swinging and your shoulders braced. Most importantly, they keep your breathing easier. You know how, when you feel out of breath, you naturally want to rest your arms over your head to get in more air? Keeping those upper-back muscles engaged achieves the same effect, allowing your lungs to take in more air with every breath. 

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• Stand with your feet together, elbows bent, and hands by your shoulders (like you're about to do the chicken dance).
• Brace your core. 
• Resisting the urge to arch through your back or rock your torso, squeeze your shoulder blades down and together as hard as you can. You should feel your muscles working and being stretched simultaneously. 
• Hold the squeeze for a couple of seconds, then release. 
• That's one rep. 

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18. Reverse Lunge with Overhead Reach: Get Your Glutes and Quads Ready for Action 

A dynamic warm-up move, this exercise gets your quads, glutes and hamstrings working together, opens up your chest, and provides a gentle stretch for your hip flexors. If, like me, you go from working on the computer all day to working out, this dynamic stretch will feel fabulous. 

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• Stand tall with your feet about hip-width apart and your arms at your sides. 
• Brace your core. 
• Without arching through your lower back, step one foot behind you and lower into a lunge. 
• Don't cock your hips make sure the front of both hips face forward. You should feel a stretch in your back leg's hip. 
• At the same time, scoop your arms in front of you, then up toward the ceiling. 
• Pause, then press through your front heel to step your back foot forward. 
• Lower your arms. Repeat on the opposite side. That's one rep. 

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19. Quad + Piriformis Walk: Get Your Glutes and Quads Ready for Action 

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• Grab one foot behind you, pull toward your bum. 
• Release, step forward; switch legs. 
• After 30 seconds, cradle the right leg at the ankle and knee, pull up to the chest. Release, step forward; switch legs. 
• Repeat for 30 seconds. 

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20. Foam Rolling: Get Your Muscles Ready for Action 

Another option is to incorporate a foam roller into your warm-up. Research suggests that foam rolling can increase blood flow to the muscles, improve range of motion, and reduce inflammation. 

The key to reaping all these benefits from foam rolling is to do it before exercise. “Foam rolling can prepare the body for more high-intensity activity”, said Diana Garrett, DPT, CSCS, outpatient rehabilitation supervisor at the Performance Therapy Center at Providence Saint John's Health Center. “This is true not just for your muscles but also for nerves and joints, since the increased blood flow affects them as well”.

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How Long Should I Warm Up Before Running?

For a successful pre-run warm-up, athletes should boost their heart rate up and loosen their muscles. However, if you’re wondering exactly how long to warm up before running, this will vary based on your particular needs. As a general rule, some experts say that a five to 10-minute warm-up that works all major muscle groups should be sufficient. 

Adjust Your Warm-Up to Match the Run 

The duration, intensity, and type of exercises done in a warm-up often depend on what type of run or race you're going to do, Morris said. For example, suppose you're just running a mile on a track during your lunch hour. 

In that case, the warm-up can consist of five minutes of dynamic stretches, including moves such as lunges, squats, and a couple of Nordic hamstring exercises, followed by five minutes of easy jogging before increasing to your usual pace. 

Tailoring Warm-ups for Specific Running Workouts

For speedwork, which involves building power through sprinting, it's better to prep your body with drills that involve some type of jumping, such as high knees, skipping, skaters, and bum kicks. Long run or marathon? 

Morris said that's when your “easy pace jog” should be at least five minutes and accompanied by more dynamic stretches and a few minutes of vertical jumping. If you've run a long race before, you'll probably see plenty of other people doing those abrupt jumps as well, and Morris said those help with mental preparation as well as physical prep. That's because you shake out any jitters before you take your first step. 

What To Do When You Have an Injury 

Warming up is vital in general, but it's even more essential when you have any kind of injury, said Joshua Scott, MD, a sports medicine doctor at Cedars-Sinai Kerlan-Jobe Institute in Los Angeles.

There are situations where you shouldn't run at all, such as if you have a stress fracture or experience sharp pain when you run. However, some issues may benefit from increased exercise. Regardless, if you're feeling any abnormal discomfort, it's best to check with your doctor or physiotherapist. 

Tailoring Warm-ups for Specific Running Workouts

For example, the Arthritis Foundation noted that running can reduce pain associated with knee osteoarthritis, and a 2018 study on traumatic brain injury found that aerobic exercises (like running) can boost mood in just a few weeks after injury. 

No matter what type of injury you have, once your doctor has cleared you to run, that's the time to focus on longer warm-ups, Scott suggested. In some cases, you can alternate between those moves and running. Though if you have any hesitations about specific warm-ups, be sure to clear it with your doctor or physiotherapist before doing them.

“Like with any exercise, listen to your body and pay attention to any new aches or pains", he said. “When you start running and you feel like you didn't warm up enough, you're probably right”.

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