Deep down we all know how important a warm up for runners is. But we’ve all likely been guilty of rushing out the house, doing a few toe touches and telling ourselves we’ll jog the first half mile as our warm up.

In many ways, the warm up before your run is just as if not more important than the run itself. But maybe you’re not sure exactly what to do or focus on. So in this article we’ll break down why a warm up is so important for runners, what exactly to focus on in your warm up, and exercises you can do before your next run to perform your best. 

Signs Your Current Warm Up Routine Isn’t Working

Your joints feel stiff or creaky for the first mile or two: The “I just need to loosen up” feeling may seem normal, but it’s actually your body telling you it wasn’t quite as prepared to start the run as you may have thought. A proper warm up should have your body feeling ready to run from the moment your foot hits the pavement.  

You experience sharp or achy joint pain that gradually fades a mile or two into your run: Similar to the first one, running through pain until it disappears means you’re loading underprepared joints and tissue structures. Over time, this repeated stress adds up and eventually the pain may not fully go away. 

You notice recurring injuries like shin splits, IT band syndrome or Achilles tendinopathy: If the same or similar injuries keep popping up it’s usually a sign. One contributing factor to overuse injuries in runners is muscles that are not properly warmed up and activated before being asked to perform. 

You hit a performance plateau despite consistent training: If you feel like progress has stalled your warm up might be the missing piece. Showing up to your runs with your muscles already primed and activated, joints mobile, nervous system awake means you’re actually able perform your best 

The good news? These are all fixable. A few small shifts to your pre-run routine can make a big difference in not only how you feel when you run, but your ability to keep doing what you love for the long haul.

Warm Up Mistakes Most Runners Make Before Their Runs

Some of the most common pre-run habits are actually the ones that leave runners feeling underprepared for their next run. 

Many runners will rely on static stretching, jogging as their only warm up or do no warm warm up at all. While these habits are common, they often do little to truly prepare the body for the demands of running. 

Skipping a warm up altogether means your muscles, joints, and nervous system are being asked to go from a rested state to repeated high impact activity without much preparation.

Static stretching before a run is not harmful, but on its own it usually is not enough to prepare the body for movement. 

And while easing into your first mile is better than no warm up, jogging alone often does not fully address the mobility and activation your body needs to perform at its best.

Together, these habits can leave you feeling stiff early in your run, make it harder to settle into a rhythm, and increase the likelihood of recurring aches and pains over time.

What A Good Warm Up For Runners Can Actually Do

A good warm up does much more than just help you break a sweat before your run. 

It helps prepare your body for the physical demands of running by increasing blood flow, improving joint mobility, waking up key muscle groups, and getting your nervous system ready to move efficiently.

When done well, a warm up can help you feel less stiff in the early part of your run, improve your stride mechanics, and make it easier to settle into a smoother rhythm. 

It can also help reduce unnecessary strain on the body to areas like the calves, Achilles tendons, knees, and hips by making sure the right muscles and joints are activated and moving well before the repetitive movement of running starts to take its toll on the body.

Warm Up Exercises for Runners

A good warm up for runners should include a mix of mobility, muscle activation, and movement patterns that help prepare your body for the specific demands of running.

That means not just loosening things up, but also waking up the muscles that support your stride and exposing your body to movements that mimic the positions and forces involved in running.

Below are 8 warm up exercises for runners that can help you feel more prepared before your next run.

I put all of these exercises into a simple video playlist for you. If you’d like me to send it over, you can enter your email below and I’ll deliver it straight to your inbox for you to save for your next run. 

Standing hip CARs

This exercise helps improve hip mobility in all directions. Since the hips play a major role in both stride length and overall running mechanics, this is a great way to open them up and prepare them for movement before your run.

Hamstring sweeps with thoracic rotation

This movement targets hip and hamstring mobility while also adding mid and upper back rotation. That upper body rotation matters more than many runners realize, since thoracic mobility can influence arm swing and overall running rhythm.

Forward lunge with heel raise

This is a great dynamic warm up exercise because it helps activate several important lower body muscle groups at once, including the calves, quads, and glutes. It also starts to challenge coordination and control in positions that carry over well to running.

Alternating heel and toe raises

This exercise helps wake up the muscles of the lower leg, including the calves and muscles along the front of the shin. These tissues take on a lot of repetitive load during running, so getting them active beforehand can help your body feel more prepared.

Lateral lunge to high knee

Running happens primarily in the forward direction, but your body still needs strength and control in other planes of motion. This movement introduces the lateral plane while also challenging balance and control as you drive into the high knee.

Triple Extension

Triple extension refers to extension at the hip, knee, and ankle, which is a key part of pushing off during running. This exercise helps reinforce that movement pattern and prepares your body for stronger, more efficient stride mechanics.

Forward and backward pogos

These are a more activity-specific warm up drill that help prepare your body for the springy, repetitive nature of running. They also introduce a power component and help your lower body get used to producing and absorbing force.

Side-to-side pogos

This variation builds on the same power and elasticity benefits as forward and backward pogos, while also incorporating movement in the lateral plane. It is a great way to prepare the ankles, lower legs, and hips for multidirectional control and reactive movement.

I recommend spending 30 seconds on each exercise for a total of about 4-6 minutes before your next run

Ready to stop guessing with your running warm ups?

A proper warm up does not need to be long or complicated to be effective. Spending a few intentional minutes before your run warming up can help you move better, feel better, and stay more consistent over time. If you want to follow along with all 8 of these warm up exercises, drop your email above and I’ll send it straight to your inbox so you can save it for your next run.