How To Warm Up Before A Run

How To Warm Up Before A Run

For those of you who are new to running. You may think that you can simply start by running right off the bat. Do you know that a lot of runners suffer from injuries by ignoring this important procedure before every run? That’s right, warm-ups are crucial before every run, but do you know how to warm up before a run?

A proper warm up can make sure your muscles are well supplied with oxygen. Furthermore, it can warm up your muscles and loosen up your bones and joints so that you can obtain maximum efficiency from your run. Especially for morning runners, you don’t want to run straight away with your body still not conditioned after a night of rest. A good warm up is the best way to ‘wake up’ your body and prepare yourself properly for the run.

1. Walking

Walking is 1 of the best ways to warm up before a run. It basically lets your body knows that you are getting ready for a run soon. A quick 5 mins walk is enough to shake your body out of ‘standby’ mode. Furthermore, walking is easily achievable because you usually walk to your nearby tracks and parks for your runs. So, you are actually already warming up without you realizing it. 1 more tip, walking is also useful for injured runners who are coming back after their injuries.

2. Dynamic Stretching

I am sure everyone has heard of static stretchings, such as lightly stretching your thighs, calves and hamstrings before every run. But did you know that research has shown that these kind of stretching are not beneficial to you because they can cause injuries. Fortunately, below are some dynamic stretching that you can try because these are recommended as warm up for runs.

Skipping You can try skipping for up to 20 meters with your arms moving forward and backwards. Repeat 1 to 2 times back and forth.

High knees Start with a slow jog, raise your knees to waist length. Put your leg down and repeat with the other leg. Do it for 20 meters and repeat for 1 to 2 times.

Butt kicks While jogging for your warm up, let your heels come up to your glutes for 10 times each side. These will help you to warm up and stretch your quads and glutes.

3. Light Jog

Do not begin your run at full pace straight away as this may come as a shock for your body. Instead, ease your body into the run with a light jog of between 3 to 5 mins. Make sure you can breathe easily during the jog as this is only supposed to be a warm-up routine. Jogging is a very crucial part of warming up that many beginner runners miss because they are worried their timing will be affected by the jog. Do not think too much about your timing because an injury will set up back even more. The best thing is you can incorporate dynamic stretching during your jogs.


I hope after reading through this post, everyone knows how to warm up before a run, and also the importance of doing so. Please do not injure yourself by not warming up anymore. Preparation is the key to success and the same thing applies to running!

Cheers and Start Running Today


22 Comment

  1. Stretching and warming up is always fundamental to any form of exercises. I believe that it help to reduce the likelihood of muscle soreness and at the same time, preventing tight muscle and also to allow your blood to keep flowing throughout your workout regime 🙂

    1. Will says: Reply

      Hi Arthur

      Yes, you are absolutely right! We should always warm up irregardless of any exercises that we are doing. I used to take warm-ups for granted in the past, but not anymore after I hear so many horror injury stories by other runners.

  2. cary says: Reply

    Thanks for the reminder first how important warming up before a run is and also for your great ideas. They are all simple and necessary to make your run more profitable and less painful.

    1. Will says: Reply

      Hi Cary

      Thank you for your kind words. Yup, warm-ups are simple yet people tend to forget about them when doing exercises.

  3. Hi Will
    You are right warming up right is very important, and for me walking has been the best way for me to warm up i am 65 years of age and i have done stretching, and all the ways you have talked about never hurt myself thank you for bringing this out it is of great importance to do it right you have a great website with good information.
    Thank you very much

    1. Will says: Reply

      Hi Lucero

      Thank you for dropping by. Good job on exercising now even at 65. It’s good to keep yourself active at any age irregardless. Walking is a fantastic way of warming up that is very much underrated. Hope to talk again soon.

  4. Brent says: Reply

    Good stuff!!1 I have suffered from shin splints for a long time and just stick to walking but I could give these a try. Thanks!!

    1. Will says: Reply

      Hi Brent

      Yes! Walking is a fantastic way to recuperate before getting back into full time running.

  5. Hi Will,
    Nice article.I’m a newbie to jogging and I’m trying to get all the information that I need in order to do this right.It’s good to know that I should ease into it instead of just zooming off-which is what I’ve being doing!Will definitely bookmark this site.Thanks!

    1. Will says: Reply

      Hi Maria

      Welcome to the world of running. I am a new runner as well, let’s work hard together. Yes, like you, I also made the same mistake of taking off when I first started running. It’s only after reading that I realized how important warm-ups are to every exercise.

  6. Cheng says: Reply

    Quite a few good tips for warm up. I’ve been using walking to warm up, so now I can try some dynamic stretching. Thank you for sharing.

    1. Will says: Reply

      Hi Cheng

      Thank you for dropping by my site. I am glad to be able to help. See you around soon!

  7. Jana Perkins says: Reply

    I am not a runner due to my asthma but I do enjoy walking when I get the chance. Even with walking, I make sure to warm up. I have experienced myself and from others what rushing into things has done negatively to their bodies. When I did exercises in school, I remember getting charlie horses. Man did those hurt. After that, I reminded myself to stretch before any exercise. Thanks for the tips. The still serve as good reminders.

    1. Will says: Reply

      Hi Jana

      Thank you for sharing with us your experiences. Yes, a lot people do get hurt from not warming up. Walking is a good form of exercise as well, do keep it up!

  8. Andrea says: Reply

    Warm muscles stretch more effectively and are less likely to be injured. So many athletes these days are starting their exercise routines without stretching and warming up and that’s a big no-no! Thanks for the great tips and reminders here Will!

    1. Will says: Reply

      Hi Andrea

      Thank you for the kind words. Yes, I used to be 1 of those people who does not warm up before an exercise. I hope that more people can learn to warm up more after reading this article.

  9. I have actually used the warm ups which may cause harm… well, no more. I do plan to get back on exercise with discipline in some days (just need to finish some stuff first) and knowing these tips will certainly spare me possible injuries.

    Thanks man!

    1. Will says: Reply

      Hi Diego

      Thank you for dropping by my site. Yes, looking forward to the day you come back to exercise!

  10. Ralph says: Reply

    I agree, warming up is super important when getting ready to go for a run. Also that more people should get into dynamic stretching as opposed to static stretching. Making sure the body is getting ready for the workout it plans to do. Great read!

    1. Will says: Reply

      Hi Ralph

      Yes, so many people have not heard about dynamic stretching and still continues to do static stretching which is not good for them. I hope more people can know about dynamic stretching after reading this article.

  11. Sam says: Reply

    Ok I’ve been doing everything wrong with my jogging lol I warm up wrong, and I blast out of the start line (my driveway). I had no idea that static stretches weren’t good for us! Is it just because it over stretches the muscle or something? I’ll definitely try the dynamic stretching from now on! I also have noticed that when I start so fast running that I can’t go nearly as far. I wonder if that has something to do with my lack of warming up?
    Great article!!

    1. Will says: Reply

      Hi Sam

      Basically, static stretching doesn’t warm up our muscles for exercises at all. Hence, it is not helpful at all because you are simply not doing any ‘warm up’. Do not worry about the distance in the beginning, just focus on the discipline aspect of running 3-4 times regularly per week. You will notice progress before you know it.

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