10 Best Running Warm Up Exercises to Do Before Every Run

The best running warm up exercises combine a few minutes of easy walking or jogging with controlled, dynamic movements that prepare your hips, legs, and running mechanics. For most runners, a simple 5–10 minute warm-up is enough before an easy or moderate run, while harder workouts may benefit from a slightly longer progression.

A good warm-up does not need to leave you sweaty and tired. Its job is to gradually raise your heart rate, warm your muscles, move your joints through comfortable ranges of motion, and prepare your body for the demands of running.

The American Heart Association’s warm-up guidance recommends warming up for 5–10 minutes and performing the activity you are about to do at a slower pace. Mayo Clinic similarly recommends 5–10 minutes of brisk walking before a run.

Below are 10 practical running warm up exercises you can use before easy runs, long runs, treadmill sessions, or harder workouts.

Why Should You Warm Up Before Running?

Going directly from sitting or standing to your normal running pace forces your body to make a rapid transition.

A progressive warm-up gives your cardiovascular and musculoskeletal systems time to adjust. According to the American Heart Association, warming up gradually increases heart rate and breathing while raising muscle temperature.

A running warm-up may help you:

• Gradually increase your heart rate and breathing.
• Raise muscle temperature before harder movement.
• Move your hips, knees, and ankles through comfortable ranges of motion.
• Activate muscles used during running.
• Practice running-related coordination.
• Transition more comfortably into your target pace.

However, warming up should not be presented as a guarantee against injury. A 2024 systematic review involving nine studies and 1,904 endurance runners found that exercise-based prevention programs overall did not significantly reduce running-related injury risk or injury rate, although supervised programs showed more favorable results in a post-hoc analysis.

Think of a warm-up primarily as preparation for running, not as an injury-proofing routine.

10 Best Running Warm Up Exercises

You do not have to perform dozens of stretches before every run. Choose movements that are comfortable, controlled, and relevant to running.

1. Brisk Walking or Easy Jogging

Start with the simplest and most important part of the warm-up: moving at an easier version of your planned running pace.

How to do it:

1. Begin with relaxed walking.
2. Gradually increase to a brisk walk.
3. If appropriate, transition into very easy jogging.
4. Continue for about 3–5 minutes before adding the other drills.

Keep your shoulders relaxed and your breathing comfortable.

Mayo Clinic specifically recommends 5–10 minutes of brisk walking as a warm-up for running, while the American Heart Association recommends performing your planned activity at a slower pace during the warm-up.

Best for: Every type of run, especially beginners.

2. Leg Swings Forward and Back

Forward-and-back leg swings dynamically move the hips while involving the hamstrings and hip flexors.

How to do it:

1. Stand beside a wall, railing, or sturdy object for balance.
2. Keep your torso upright.
3. Swing one leg gently forward and backward.
4. Start with a small range of motion.
5. Gradually increase the range without forcing it.
6. Complete about 10–12 controlled swings per leg.

Avoid aggressively kicking the leg as high as possible.

Best for: Preparing the hips and legs for the forward-and-back motion of running.

3. Side-to-Side Leg Swings

This variation moves the hip in a different direction and can be useful before an activity that is predominantly forward-moving.

How to do it:

1. Face a wall or stable support.
2. Shift your weight onto one leg.
3. Swing your opposite leg gently across your body and then out to the side.
4. Keep the movement smooth rather than forceful.
5. Perform about 10–12 repetitions per side.

Keep your torso mostly upright instead of twisting excessively with every swing.

Best for: Hip mobility and multidirectional preparation.

4. Walking Lunges

Walking lunges combine movement at the hips, knees, and ankles while engaging many of the muscles that work during running.

How to do it:

1. Stand tall with your feet about hip-width apart.
2. Step forward with one foot.
3. Bend both knees comfortably as you lower your body.
4. Keep your front knee tracking in the same general direction as your toes.
5. Push through the front foot and step forward into the next repetition.
6. Perform 5–8 lunges per side.

Your lunge does not need to be extremely deep. Use a range you can control without pain.

Best for: Glutes, quadriceps, hamstrings, hip mobility, and single-leg control.

5. Hip Circles or Hip Openers

Running repeatedly loads the hips, so controlled hip movement can fit naturally into a pre-run routine.

One simple option is a standing hip opener.

How to do it:

1. Stand tall and use support if needed.
2. Lift one knee toward hip height or as high as comfortable.
3. Move the knee gently outward.
4. Lower the foot back to the floor.
5. Reverse the movement if desired.
6. Complete 5–8 repetitions on each side.

Move slowly enough that you remain balanced throughout the exercise.

Best for: Preparing the hips through a larger range of motion.

6. Bodyweight Squats

Bodyweight squats are an easy way to involve your hips, knees, ankles, glutes, and thighs before running.

How to do it:

1. Stand with your feet around shoulder-width apart or at your normal comfortable squat stance.
2. Brace your trunk gently.
3. Push your hips back and bend your knees.
4. Lower only as far as you can comfortably control.
5. Stand back up smoothly.
6. Perform 8–12 repetitions.

Keep your entire foot in contact with the floor and avoid rushing through the movement.

Hospital for Special Surgery includes gentle mini-squats among dynamic warm-up movements that runners can use.

Best for: General lower-body preparation.

7. High Knees

High knees introduce a quicker, more running-specific movement after your body is already warm.

They do not need to look like an all-out sprint drill.

How to do it:

1. Stand tall with your arms relaxed.
2. Begin marching while lifting one knee at a time.
3. Gradually increase the rhythm if comfortable.
4. Keep your steps light.
5. Continue for 15–30 seconds.

Beginners can perform a high-knee march instead of jogging rapidly in place.

The Hospital for Special Surgery running guidance lists high knees among the drills that may be incorporated into a running warm-up.

Best for: Running rhythm, coordination, and progression toward faster movement.

8. Butt Kicks

Butt kicks are another dynamic drill that gradually introduces quicker knee movement before you start running.

How to do it:

1. Stand tall.
2. Begin jogging lightly in place or moving slowly forward.
3. Bring each heel toward your buttocks without forcing it.
4. Keep your steps light and quick.
5. Continue for about 15–30 seconds.

Focus on controlled rhythm instead of trying to strike your glutes with every step.

HSS includes butt kicks in its recommendations for running-specific warm-up drills.

Best for: Dynamic knee movement and running coordination.

9. A-Skips

A-skips are more technical than basic marching, so they are particularly useful for runners who already feel comfortable with high knees and other dynamic drills.

How to do it:

1. Stand tall.
2. Drive one knee upward while making a small skip on the opposite foot.
3. Coordinate the opposite arm with the raised knee.
4. Bring the foot back toward the ground under your body.
5. Alternate sides in a smooth rhythm.
6. Continue for 15–30 seconds or approximately 15–20 yards.

Start slowly while learning the pattern. Speed is less important than coordination.

HSS identifies A-skips as one of several plyometric-style movements that can help prepare runners for the impact and movement pattern of running.

Best for: Experienced runners preparing for faster running, workouts, or races.

10. Side Shuffles

Running mainly moves you forward, but brief lateral movement can add variety and prepare the hips in another plane.

How to do it:

1. Stand with your knees slightly bent.
2. Take several quick but controlled steps sideways.
3. Keep your feet from crossing.
4. Maintain a comfortable athletic stance.
5. Shuffle in the opposite direction.
6. Continue for 15–20 seconds each way.

You do not need to move at maximum speed.

Recent HSS warm-up guidance includes side shuffling among dynamic movements used in athletic preparation.

Best for: Lateral movement, coordination, and hip preparation.

Simple 5–10 Minute Running Warm-Up Routine

You do not necessarily need to perform all 10 exercises before every run. A shorter routine is usually more practical.

Here is an easy sequence:

This routine should make you feel warmer and more prepared—not tired.

For an easy run, you may need only brisk walking, easy jogging, and a few dynamic movements.

Before intervals, hill repeats, tempo running, or a race, you may want a longer progression that includes easy jogging and running-specific drills before gradually approaching workout pace.

Dynamic vs. Static Stretching Before Running

Dynamic and static stretching are different.

Dynamic stretching involves controlled movement through a range of motion. Examples include leg swings, walking lunges, high knees, and hip openers.

Static stretching involves moving into a position and holding it for a period of time.

For most pre-run routines, dynamic movement is the more practical priority because it allows you to warm up while moving in patterns related to running. Mayo Clinic advises warming muscles before stretching and notes that stretching cold muscles is not a substitute for warming up.

That does not mean static stretching is automatically harmful before every run.

A 2025 systematic review of stretching and running economy analyzed 15 acute studies involving 181 participants. The researchers found low-certainty evidence that static, dynamic, and proprioceptive neuromuscular facilitation stretching did not significantly affect running economy acutely. They also highlighted limitations such as small samples and methodological differences between studies.

A sensible approach for most runners is therefore to emphasize dynamic movement before running and use longer static stretching separately or after exercise when flexibility is the goal.

How Long Should You Warm Up Before Running?

There is no single duration that is perfect for every runner.

The American Heart Association recommends approximately 5–10 minutes, with longer warm-ups generally appropriate for more intense activity.

A practical guide is:

Your first few minutes of running can also function as part of your warm-up if you begin noticeably slower than your normal training pace.

Common Running Warm-Up Mistakes

Starting Too Hard

The first movement of your warm-up should not be an all-out sprint.

Begin easily and increase intensity gradually.

Turning the Warm-Up Into a Workout

More is not always better. If your legs already feel tired before the run starts, your warm-up may be too demanding.

Forcing Your Range of Motion

A warm-up should never require aggressive stretching or painful movement.

Use controlled ranges that feel natural.

Using Only Static Stretching

Holding several stretches and then immediately starting a fast run does not provide the same gradual cardiovascular progression as walking, jogging, and dynamic movement.

Performing Advanced Drills Without Control

Exercises such as A-skips are optional. Beginners can use marching, easy jogging, lunges, and controlled leg swings instead.

Ignoring Pain

Normal movement may feel mildly stiff when you first start, but sharp, worsening, or unusual pain is not something to push through.

Stop the exercise if it causes pain. Persistent or significant pain should be assessed by an appropriate healthcare professional.

Do Running Warm Up Exercises Prevent Injuries?

It is reasonable to warm up before running, but claims about injury prevention need to be kept in perspective.

The 2024 Sports Medicine systematic review on running injury prevention included 1,904 endurance runners and found no statistically significant overall reduction in injury risk or injury rate from exercise-based prevention programs. Supervised programs produced more favorable results in a post-hoc analysis, but seven of the nine included studies were rated as low quality.

In other words, warm-up exercises can be part of sensible running preparation, but running-related injury risk also depends on factors such as training load, recovery, previous injuries, strength, individual biomechanics, terrain, and other circumstances.

Frequently Asked Questions

What Is the Best Warm-Up Before Running?

A practical warm-up starts with 3–5 minutes of brisk walking or easy jogging, followed by a few dynamic movements such as leg swings, walking lunges, squats, or high knees. Then gradually transition into your normal running pace.

Is 5 Minutes Enough to Warm Up Before Running?

For many easy or moderate runs, 5–10 minutes is a reasonable range. More demanding workouts such as intervals or races may benefit from a longer progression. The appropriate amount also varies by the runner and conditions.

Should I Stretch Before Running?

You do not need to avoid stretching entirely, but dynamic movements generally fit more naturally into a pre-run warm-up. If you want to perform static stretches, warm your muscles with easy activity first rather than stretching cold muscles.

Should I Warm Up Before an Easy Run?

Yes, although the warm-up can be simple. A few minutes of brisk walking followed by very easy running may be sufficient for many healthy runners.

Is Walking a Good Warm-Up Before Running?

Yes. Mayo Clinic specifically recommends 5–10 minutes of brisk walking before running, making walking one of the simplest options for beginners and experienced runners alike.

Do I Need to Do All 10 Running Warm Up Exercises?

No. Think of the list as a menu rather than a mandatory checklist. For most daily runs, select several movements based on what helps you feel prepared.

Can I Run Without Warming Up?

Some runners may begin their runs slowly and use the first several minutes as a gradual warm-up. However, moving directly from rest into fast or vigorous running does not give your body the same gradual transition. A short warm-up is particularly useful before faster or harder sessions.

Conclusion

Running warm up exercises do not need to be complicated. Start with a few minutes of walking or easy jogging, add several controlled dynamic movements, and gradually transition into running.

For most runners, 5–10 minutes of progressive preparation is a practical target. Use movements such as leg swings, walking lunges, squats, high knees, and butt kicks based on your experience and the type of run ahead.

The goal is simple: finish your warm-up feeling ready to run, not already fatigued.

References

• American Heart Association — Warm Up, Cool Down
• Mayo Clinic — Aerobic Exercise: How to Warm Up and Cool Down
• Hospital for Special Surgery — Proper Running Form and Running Warm-Up
• PubMed — Acute and Chronic Effects of Stretching on Running Economy: A Systematic Review With Meta-Analysis (2025)
• PubMed — Do Exercise-Based Prevention Programs Reduce Injury in Endurance Runners? (2024)