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Pre-Run Warm-Up Routine

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A dynamic warm-up routine to prepare your body for running. Includes mobility drills, activation exercises, and strides for easy runs, workouts, and races.

Pre-Run Warm-Up Routine

A proper warm-up prepares your muscles, joints, and cardiovascular system for the demands of running. Use this routine before workouts and races—easy runs need less warm-up.

Quick Guide: How Much Warm-Up?

Run Type Warm-Up Time Components
Easy run 0-5 min Optional walk, start slow
Long run 5-10 min Light mobility + easy start
Tempo/Threshold 10-15 min Full routine + strides
Intervals/Track 15-20 min Full routine + strides
Race 15-25 min Full routine + strides

Phase 1: Light Movement (2-3 minutes)

Get blood flowing before stretching.

  • Walk - 1-2 minutes of brisk walking
  • Easy jog - 2-3 minutes at very easy pace

Phase 2: Dynamic Mobility (5-7 minutes)

Perform each exercise for 30-45 seconds or 10 reps per side.

Lower Body

  • Leg swings (forward/back)

    • Hold onto something for balance
    • Swing leg forward and back in controlled motion
    • Keep core engaged, don't arch back
    • 10 swings per leg

  • Leg swings (side to side)

    • Face your support
    • Swing leg across body and out to side
    • 10 swings per leg

  • Walking lunges

    • Step forward into lunge
    • Keep front knee over ankle
    • 10 lunges total (5 per side)

  • Walking quad stretch

    • Pull heel to glute while walking
    • Keep hips square
    • 10 stretches total

  • Hip circles

    • Raise knee to hip height
    • Circle knee outward and back
    • 5 circles each direction per leg

Glute Activation

  • Clamshells (optional, great for hip stability)

    • Lie on side, knees bent 90°
    • Keep feet together, lift top knee
    • 10 reps per side

  • Glute bridges (optional)

    • Lie on back, knees bent
    • Squeeze glutes, lift hips
    • 10 reps

Ankles & Calves

  • Ankle circles

    • 10 circles each direction per ankle

  • Calf raises

    • Rise onto toes, lower slowly
    • 10 reps

Phase 3: Running Drills (3-5 minutes)

Perform each drill for 20-30 meters, walk back.

  • High knees

    • Drive knees up toward chest
    • Quick, light ground contact
    • Pump arms naturally
    • 2 x 20m

  • Butt kicks

    • Kick heels toward glutes
    • Stay on balls of feet
    • Keep knees pointing down
    • 2 x 20m

  • A-skips

    • Combine skip with high knee drive
    • Focus on posture and arm swing
    • 2 x 20m

  • B-skips (optional, more advanced)

    • A-skip with leg extension at top
    • Focus on hamstring activation
    • 2 x 20m

  • Carioca/Grapevine

    • Lateral movement, crossing feet
    • Open hips, rotate through core
    • 2 x 20m each direction

Phase 4: Strides (3-5 minutes)

For workouts and races only. Skip for easy runs.

  • Stride 1 - 80m at gradually increasing pace
  • Stride 2 - 80m at 90% effort, focus on form
  • Stride 3 - 80m at 90% effort, smooth and relaxed
  • Stride 4 - 80m at race effort (races only)

Between strides: Walk back or easy jog for full recovery (60-90 seconds)

Focus points:

  • Tall posture
  • Quick, light feet
  • Relaxed shoulders and hands
  • Smooth acceleration and deceleration

Race Day Modifications

Before a 5K

  • Full routine above
  • 4-6 strides, last two at race pace
  • Finish warm-up 5-10 minutes before start
  • Stay moving until gun

Before a Half Marathon

  • Full routine above
  • 3-4 strides at half pace
  • Finish 10-15 minutes before start
  • Accept first mile will be warm-up

Before a Marathon

  • Abbreviated routine (skip some drills)
  • 2-3 easy strides
  • First 2-3 miles ARE your warm-up
  • Start conservative

Quick Warm-Up (When Short on Time)

If you only have 5 minutes:

  1. Light jog: 2 minutes
  2. Leg swings: 10 each leg, each direction (1 minute)
  3. Quick feet in place: 30 seconds
  4. 2 strides at 80% effort (1-2 minutes)

Dynamic Stretches: How-To Guide

Leg Swings (Forward/Back)

  1. Hold a wall or post for balance
  2. Swing one leg forward and backward like a pendulum
  3. Keep the movement controlled, gradually increase range
  4. Don't force the stretch—let momentum do the work

Leg Swings (Side to Side)

  1. Face the wall, hands for balance
  2. Swing one leg across your body and back out
  3. Keep hips square forward
  4. Gradually increase range of motion

Walking Lunges

  1. Step forward into a lunge position
  2. Back knee drops toward ground (don't touch)
  3. Push through front heel to step forward
  4. Alternate legs with each step

Glute Bridges

  1. Lie on back, knees bent, feet flat
  2. Squeeze glutes and lift hips toward ceiling
  3. Form a straight line from knees to shoulders
  4. Hold briefly, lower with control

Signs You're Sufficiently Warmed Up

  • Light sweat
  • Breathing slightly elevated
  • Muscles feel loose and responsive
  • Strides feel smooth and controlled
  • Ready to run at target pace

Signs You Need More Warm-Up

  • First mile feels sluggish despite effort
  • Muscles feel tight during early running
  • Unable to hit workout paces initially
  • Joints feel stiff or uncomfortable

Cool-Down Reminder

After your run, don't skip the cool-down:

  1. Easy jog/walk - 5-10 minutes
  2. Static stretching - Hold stretches 30-60 seconds
  3. Foam rolling - Major muscle groups

Notes

Template from trainingplan.dev

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