Whether you're an experienced runner or just starting out, you've probably faced some injuries or pain at some point. Many runners know all about injuries from doing too much too soon. Running is great for your health, but it can also put a lot of stress on your knees, hips, feet, and other parts of your body.

Sadly, injuries are very common among runners. In fact, about 85% of runners say they have had injuries in the past.

As one of the most accessible sports, running has drawn an increasing number of enthusiasts who eagerly lace up their shoes to take to the roads and trails. However, when runners neglect to adequately warm up and prepare their bodies for this invigorating activity, what is often a delightful pursuit can swiftly transform into a source of danger and discomfort.

If you want to know how to stay healthy and reduce the risk of running injuries, keep reading. Here’s a guide on the best warm-ups to include in your running routine.

In this guide, we’ll explore why warming up is important, how to do it well, and how to customize it for your running routine.

Why is a Pre-Run Warm Up So Important?

Prevent Injuries

One of the key benefits of warming up is preventing injuries. A 2021 review in the British Journal of Sports Medicine found that dynamic warm-ups can greatly lower the risk of muscle strains and joint injuries, particularly in the hamstrings and calves, which are common problem areas for runners.

When your muscles are cold, they are tighter and can be easily injured. A warm-up helps warm up the muscles by increasing blood flow, making them more flexible and ready to work. This is especially important when it's cold outside because muscles tend to be stiffer.

Increase Body Temperature and Heart Rate

Warming up slowly increases your body temperature and heart rate, getting your heart and blood vessels ready for exercise. The American Council on Exercise says this helps your body use oxygen better at the beginning of your run. As a result, you'll breathe easier and have a more enjoyable start.

To track your heart rate accurately during warm-ups and throughout your run, using a reliable device like the Coospo heart rate monitor can make a big difference. Coospo’s monitors provide real-time heart rate data, helping you stay in the optimal training zone and avoid overexertion.

It also gets your neuromuscular system ready—your brain begins to send quicker, clearer signals to your muscles. This wakes up your running style and helps strengthen good movement habits.

Improved Performance

A good warm-up not only helps prevent injuries, but it can also improve performance. A study in the Journal of Strength and Conditioning Research found that runners who did dynamic warm-up exercises did better in sprint tests and reacted faster than those who didn’t warm up.

Even if you're not running fast, a good warm-up can help you run better, feel more relaxed, and find your rhythm more quickly.

How to Warm Up Before a Run

A good warm-up is purposeful, gradual, and dynamic. It usually takes 10–15 minutes and consists of several components, including light aerobic work, dynamic stretching, and muscle activation. Let’s break it down.

Pre-Run Dynamic Stretching

Forget static stretching, like holding a toe touch; it's best to do that after your run. Dynamic stretching means moving your body to warm up and stretch your muscles. This helps prepare your joints and tissues for the movements you'll make while running.

Some great dynamic stretches for runners include:

Leg swings (front-to-back and side-to-side): Activates hip flexors, hamstrings, and glutes

Walking lunges with a twist: Engages the quads, glutes, and core

High knees and butt kicks: Promotes circulation and hip mobility

Toy soldiers (straight-leg kicks): Stretches hamstrings dynamically

Hip openers (knee circles): Mobilizes the hip joint

Perform each movement for 30–60 seconds or about 10–15 reps per leg. These exercises mimic the motion of running and help your body prepare more effectively than passive stretches.

Foam Rolling

Many runners think of foam rolling as something to do after a run. While it's great for recovery, foam rollers can also be a helpful warm-up tool!

Foam rolling for 5-10 minutes before going for a run can help increase blood flow and loosen tight muscles. This warm-up reduces the risk of injury and can even improve your running performance, making you a better and more efficient runner.

Light Aerobic Activity

Before stretching or foam rolling, begin with 5–10 minutes of light aerobic exercise. This helps increase your heart rate and improves blood flow.

Try:

Brisk walking

Light jogging

Jump rope

Easy cycling on a stationary bike (if indoors)

Think of this as the "on-ramp" to your run. You’re telling your body: “Hey, get ready—we’re about to move.”

If you’re about to do a harder workout—like hill sprints or intervals—you can finish your aerobic warm-up with a few strides (short 20–30 meter accelerations at 70–90% effort) to activate fast-twitch muscle fibers.

Other Warm-Up Tips

Take the type of run into account

Not all runs are created equal. A long, easy recovery run might only need 5–10 minutes of basic warm-up. But if you're doing a tempo run or interval training, your warm-up should be longer and more focused.

For example:

Long run: Gentle jog + light dynamic stretching

Speed workout: Jog + drills + dynamic warm-up + strides

Race day: Full warm-up with progressive intensity and mental prep

Listen to your body

If something feels tight or sluggish during the warm-up, give it more attention. Your warm-up can also serve as a check-in with your body—if you’re feeling off, it might be better to modify or postpone your run.

Dr. Kelly Starrett, physical therapist and author of Becoming a Supple Leopard, advises:

“Use your warm-up to screen yourself. If something doesn’t feel right during the warm-up, it won’t feel better under load.”

Pair your warm-up with a cool-down and recovery program

Warming up is just one part of a healthy running routine. Cooling down after your run helps flush out metabolic waste and reduces soreness. Combine your pre-run warm-up with a post-run routine that includes:

Slow jog or walk (5–10 minutes)

Static stretching

Hydration

Nutrition

Recovery tools like massage or compression

This full-circle approach supports both short-term performance and long-term progress.

Finding the Right Running Warm-Up For You

Everyone’s body is different. The ideal warm-up for one runner may not work for another. The key is to experiment and build a routine that you enjoy and can stick with.

Ask yourself:

• What type of runs do I do most?
• Do I have specific injury-prone areas (e.g., tight calves)?
• How much time do I have before each run?

Start small—even a 5-minute warm-up is better than none. Once you feel the benefits (less stiffness, better flow, fewer aches), it’ll become a habit you won’t want to skip.

Sample 10-Minute Pre-Run Warm-Up