Running: Warm-up Exercises

Whether you are preparing for a quick jog around the block or gearing up for a long-distance run, warming up is an essential step that many runners overlook. A proper warm-up prepares your muscles, joints, and cardiovascular system for the demands of running while reducing the risk of injury and improving performance. Instead of heading straight into a run, spend 5–10 minutes on dynamic warm-up exercises that wake up your body and prime it for movement.

Dynamic Warm-Up Exercises for Runners

1. Leg Swings

• How: Stand next to a wall for support. Swing one leg forward and backward in a controlled motion, then side-to-side.

• Benefits: Improves hip mobility and activates hip flexors, glutes, and hamstrings.

• Reps: 10–15 swings each direction per leg.

2. Walking Lunges

• How: Step forward into a lunge, keeping your front knee above your ankle. Push through your front heel to bring the back leg forward into the next lunge.

• Benefits: Stretches the hip flexors and activates quads, glutes, and core.

• Reps: 8–10 per side.

3. High Knees

• How: Jog in place, driving your knees up toward your chest quickly. Pump your arms in rhythm.

• Benefits: Raises your heart rate, fires up hip flexors and calves.

• Duration: 20–30 seconds.

4. Butt Kicks

• How: Jog in place, kicking your heels toward your glutes. Keep your core engaged and upper body tall.

• Benefits: Warms up hamstrings and increases stride turnover.

• Duration: 20–30 seconds.

5. Hip Circles

• How: Stand with hands on hips and feet shoulder-width apart. Make large circles with your hips clockwise and counterclockwise.

• Benefits: Loosens lower back and hips, improving stride mobility.

• Reps: 5–8 circles each way.

6. Skipping Drills

• How: Skip forward, lifting your knees high and driving off the ground with energy.

• Benefits: Builds coordination, activates calves and quads, and mimics running mechanics.

• Duration: 20–30 seconds.

7. Strides (Accelerations)

• How: After your dynamic drills, run 4–6 short bursts (50–80 meters) at 60–80% effort, gradually accelerating.

• Benefits: Bridges the gap between warm-up and full running pace, prepping your body for performance.