Stop Skipping Your Run Warm-Up!
Most runners want to feel strong, fluid, and ready when they hit the pavement or trail. But too many skip the warm-up, thinking it’s unnecessary or a waste of time.
It’s a joke among runners—we’ll spend hours logging miles but can’t seem to spare five minutes for a warm-up.
But skipping it is one of the easiest ways to sabotage your performance and put yourself at risk of injury. A solid warm-up loosens stiff muscles, improves blood flow, and prepares your joints for the impact ahead.
More importantly, it helps you run more efficiently, reducing tightness and stiffness so you feel smoother from the start.
A good warm-up isn’t about static stretching—it’s about movement. The goal is to activate the muscles you’ll use while increasing mobility and range of motion. In this article, we’ll break down why warming up is so important, and I’ll share five powerful pre-run movements that can help you run stronger and injury-free.
Why Warming Up Matters
Skipping a warm-up might not seem like a big deal until you start your run feeling stiff, sluggish, or worse—end up with an injury. Here’s why a pre-run warm-up should be a non-negotiable part of your routine:
Injury Prevention: Cold, tight muscles are more prone to strains and overuse injuries. A proper warm-up increases blood flow, making muscles more elastic and responsive.
Better Joint Health & Running Efficiency: A proper warm-up lubricates your joints and activates stabilizing muscles, helping you move more fluidly with less restriction and reducing wear and tear over time.
Better Blood Flow for Faster Start-Up: Warming up increases circulation, delivering oxygen to your muscles before the run even begins. Instead of shocking your system with a sudden effort, you ease into your stride and perform better from the start.
Mind-Body Connection: A warm-up isn’t just physical; it mentally prepares you for the effort ahead, helping you settle into your rhythm faster.
A great warm-up doesn’t need to take long—5 to 10 minutes is enough to get your body primed and ready to go.
5 Powerful Warm-Up Movements for Runners
These five movements activate key running muscles, improve mobility, and get your body ready for the miles ahead.
These aren’t the only options, but they are highly effective in getting you primed for a stronger, smoother run.
1. Leg Swings (Front-to-Back & Side-to-Side)
Why: Improves hip mobility and activates the hamstrings, glutes, and hip flexors.
How to Do It:
Stand tall and hold onto a wall or sturdy object for balance.
Swing one leg forward and back in a controlled motion, letting it reach its full range before naturally swinging back.
Repeat for 10-15 reps, then switch legs.
Do the same movement side-to-side to loosen up the inner and outer hip muscles.
2. High Knees
Why: Fires up the hip flexors and warms up the lower legs, promoting quicker turnover and better knee lift.
How to Do It:
Stand tall and jog in place, driving your knees toward your chest - running or stepping in place
Keep a strong posture and engage your core.
Perform for 20-30 seconds.
3. Heel-to-Toe Walks
Why: Strengthens the lower legs, ankles, and feet while improving balance and stability.
How to Do It:
Walk forward, rolling from heel to toe with each step.
Focus on activating your calf muscles and maintaining good posture.
Perform for 20-30 seconds.
4. Knee Circles
Why: It improves knee mobility, activates the lower legs, and helps loosen up the knee joint before running.
How to Do It:
Stand tall and lift one knee up to about hip height.
Rotate the lower leg in a circular motion, as if stirring a pot with your foot.
Perform 10 circles in one direction, then reverse for another 10.
Switch legs and repeat.
Keep the movement controlled, focusing on smooth, full rotations.
5. Brisk Walk or Light Jog
Why: Gradually elevates heart rate, increases circulation, and transitions the body into running mode.
How to Do It:
Walk briskly or lightly jog for 1-2 minutes, focusing on smooth, relaxed movement.
Allow your heart rate to rise gradually instead of shocking your system with a sudden increase in intensity.
Use this as the final step before picking up the pace for your run.
Make Warming Up a Habit
A few minutes of movement before your run can make all the difference. It’s not just about avoiding injury—it’s about running smoother, feeling stronger, and setting yourself up for success every time you lace up.
Your Challenge: Next time you run, don’t skip the warm-up. Try one or all of these movements and pay attention to how your body feels. Do you loosen up faster? Did you settle into your stride more easily? Did you feel stronger from the start?
A great run doesn’t begin with the first mile—it begins with the first movement. Will you warm up for it?