Running is one of the most accessible forms of cardiovascular exercise—no fancy equipment, no expensive memberships, just you and the pavement. But here’s the problem: many runners lace up and head straight into a jog with little more than a few ankle rolls and toe touches. The result? Decreased performance, nagging injuries, and inconsistent progress.
Whether you’re a recreational jogger, seasoned sprinter, or somewhere in between, your warm-up could be the most important part of your run.
Why You Need to Warm Up Before Running
From a fitness training perspective, a proper warm-up:
- Increases muscle temperature and blood flow to working muscles
- Improves joint lubrication and neuromuscular coordination
- Primes your aerobic and anaerobic energy systems for sustained output
- Enhances mental focus and readiness
From a physiotherapy and injury prevention perspective, a warm-up:
- Reduces risk of common injuries such as shin splints, hamstring strains, patellofemoral pain, and Achilles tendinopathy
- Prepares connective tissue to handle repetitive loading
- Activates muscles to correct compensatory patterns (e.g., overactive hip flexors, underactive glutes)
- Improves movement mechanics, reducing shear stress on joints
Backed by Science
Research supports dynamic warm-ups as a means to improve performance and reduce injury. For example, a meta-analysis by Fradkin et al. (2010) found that warm-ups enhance performance in 79% of tested variables, especially in activities involving endurance and power. Another study by McCrary et al. (2015) concluded that dynamic warm-ups significantly reduce injury rates in running sports by enhancing flexibility, strength, and proprioception.
The Optimal Running Warm-Up (10–15 Minutes)
Here’s what we recommend at White Lion Strong—tried, tested, and evidence-based:
1. Light Aerobic Prep (3–5 minutes)
Start with low-intensity movement to raise body temperature:
- Brisk walking or light jogging
- Jump rope
- High knees in place
This improves oxygen delivery and prepares the cardiovascular system.
2. Dynamic Mobility (4–5 minutes)
Follow up with movement-focused stretches, not long static holds:
- Leg swings (front to back, side to side)
- Walking lunges with arm reach
- Hip circles
- Ankle rolls
- Toy Soldiers (straight-leg kicks)
These drills increase joint mobility and prepare your nervous system for rhythm and stride coordination.
3. Muscle Activation (3–5 minutes)
Get key running muscles fired up:
- Glute bridges or banded glute walks (for glute activation)
- A-skips / B-skips
- Calf raises (to prep Achilles and foot arch)
- Marching in place with exaggerated knee lift
Focus on posture, control, and engaging muscles through full range of motion.
What NOT to Do Before a Run
❌ Static Stretching
Long, passive stretching (like hamstring holds or toe touches) may reduce muscle force production and power temporarily (Simic et al., 2013). Save those for after your run.
❌ Skipping the Warm-Up
Jumping into a run cold is like launching a rocket without checking the engines. It might fly… for a while.
Closing Thoughts: Don’t Skip the Science
Your body is an engine. You wouldn’t race a car without warming it up first. The same applies here.
Whether you’re training for a 5K, a marathon, or just running for fun, this warm-up will help you run stronger, move better, and recover faster. Plus, it can help keep you off the injured list.
Train smarter. Move with intention. Run like a lion.
References
Fradkin, A. J., Zazryn, T. R., & Smoliga, J. M. (2010). Effects of warming-up on physical performance: A systematic review with meta-analysis. Journal of Strength and Conditioning Research, 24(1), 140–148. https://doi.org/10.1519/JSC.0b013e3181c643a0
McCrary, J. M., Ackermann, B. J., & Halaki, M. (2015). A systematic review of the effects of upper body warm-up on performance and injury. British Journal of Sports Medicine, 49(14), 935–942. https://doi.org/10.1136/bjsports-2014-094228
Simic, L., Sarabon, N., & Markovic, G. (2013). Does pre-exercise static stretching inhibit maximal muscular performance? A meta-analytical review. Scandinavian Journal of Medicine & Science in Sports, 23(2), 131–148. https://doi.org/10.1111/j.1600-0838.2012.01444.x