Whether you're heading out for an easy jog or preparing for a hard workout, a short warm-up can help transition your body from rest to running.
It doesn't need to be complicated.
For most runners, the goal is simply to start moving, gradually increase intensity and prepare for the type of running you're about to do.
Here's a simple approach.
1. Start With 2–3 Minutes of Easy Movement
You don't need to immediately start stretching.
Begin by getting your body moving.
Try:
- Brisk walking
- Easy jogging
- Marching
- Bodyweight squats
The idea is to gradually increase your activity level before asking your body to run harder.
2. Add Some Dynamic Movement
Dynamic movements take your hips, knees and ankles through comfortable ranges of motion while you're moving.
You might perform:
- Leg swings
- Walking lunges
- Hip rotations
- Calf raises
- Bodyweight squats
You don't need to force yourself into extreme ranges of motion.
A few controlled repetitions of each is usually enough.
3. Prepare for the Run You're About to Do
Your warm-up should match your workout.
If you're going for an easy three-mile run, you probably don't need an elaborate routine.
Start walking, transition into an easy jog and gradually settle into your normal pace.
If you're preparing for intervals, hills or a race, a more progressive warm-up may make sense.
4. Gradually Increase Your Running Speed
One of the easiest ways to warm up for running is simply to run progressively faster.
For example:
Walk → easy jog → normal running pace
Before a faster workout, you might add several short accelerations or strides after your easy running.
This prepares your body for higher speeds without immediately jumping from rest to maximum effort.
5. Do You Need to Stretch Before Running?
Not necessarily.
Static stretching isn't inherently bad before running, but you don't need a long stretching routine just because you're about to exercise.
If a particular stretch feels good and helps you move comfortably, it can be included.
But stretching shouldn't replace actually preparing your body for the demands of running.
If you're about to run, running progressively is one of the most specific ways to warm up.
A Simple 5–10 Minute Running Warm-Up
Try this:
2 minutes: brisk walk or easy jog
10 bodyweight squats
5–10 walking lunges per side
10 leg swings per side
10 calf raises
2–5 minutes: easy running with a gradual increase toward your normal pace
For a harder workout, add a few short accelerations before beginning.
That's it.
You don't necessarily need a complicated 20-minute mobility routine.
Does Warming Up Prevent Running Injuries?
A warm-up can help prepare you for exercise, but no particular warm-up can guarantee that you won't get injured.
Running injuries are often influenced by multiple factors, including:
- Sudden increases in mileage
- Changes in running intensity
- Previous injuries
- Recovery
- Strength
- Sleep
- Overall training load
That's why injury prevention involves more than stretching before you run.
Strength Training Can Help Runners Too
Running makes you better at running, but runners can also benefit from strength training.
Depending on the individual, useful exercises may include:
- Squats
- Lunges
- Calf raises
- Step-ups
- Hip-hinge exercises
- Single-leg exercises
Rehabilitation and movement can also be useful when returning to running after an injury.
The goal is to progressively build your body's ability to tolerate the demands of running.
What if Running Keeps Causing Pain?
Occasional soreness doesn't automatically mean something is injured.
But recurring pain every time you run deserves more attention.
Common running complaints can involve the:
- Feet and ankles
- Achilles tendon
- Shins
- Knees
- Hips
- Lower back
Rather than automatically stopping all activity, an evaluation can help determine what is irritated and how you can appropriately modify your training.
Depending on the problem, treatment may include rehabilitation and movement, chiropractic care, activity modification or massage therapy.
Running Injury Care in Maple Grove, MN
If pain is keeping you from running, our goal isn't simply to tell you to stop.
At Northwood Chiropractic & Wellness, we evaluate the problem, determine what activities you can continue doing, and develop a plan to progressively get you back to running.
Start Feeling Better for Just $19
Your first visit includes a consultation, comprehensive exam, X-rays if needed, and your first chiropractic adjustment when clinically appropriate.
Dr. Greg Beenken
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