Most runners either skip the warm-up entirely or default to static stretching, holding a hamstring or calf stretch for 30 seconds before heading out the door. Neither is the most effective way to warm up for a run. Research consistently shows dynamic warm-ups, movement-based preparation rather than held stretches, are more effective for both injury prevention and performance than static stretching alone. The good news is you don’t need 20 minutes to get the key benefits. For an easy or moderate training run, a few well-chosen dynamic movements are enough to prepare your body properly.
Why Dynamic Beats Static Before a Run
Static stretching, particularly holds longer than 60 seconds, has been shown to cause short-term reductions in muscle force and power output, which isn’t what you want right before running. Dynamic warm-ups, by contrast, actively raise muscle temperature, improve blood flow, and prepare the neuromuscular system for the specific demands of running, without the performance trade-off associated with long static holds.
This doesn’t mean stretching has no place in your routine. It just means the few minutes before a run are better spent moving than holding still.
How to Warm Up for a Run: A 5-Minute Routine
This sequence hits the key areas runners need to prepare, hips, glutes, calves and general movement readiness, without requiring any equipment or more than a few minutes.
- Leg swings (30 seconds each leg): Forward and backward, then side to side, to open up the hips.
- Walking lunges with a twist (10 per side): Combines hip mobility with a light core activation.
- High knees (20 seconds): Raises heart rate and activates the hip flexors.
- Butt kicks (20 seconds): Warms up the hamstrings dynamically.
- Ankle circles and calf raises (10 each): Prepares the lower leg and Achilles for repetitive loading.
- Strides or gradual pace build-up (1 to 2 minutes): Start your run at an easy pace and gradually build to your target pace over the first few minutes, rather than starting hard.
For longer runs, harder sessions, or if you have a history of niggles, a slightly longer and more thorough warm-up is worth the extra few minutes. Think of this five-minute version as the minimum effective dose for a standard training run, not a replacement for a more complete warm-up before a race or a demanding session.
Common Questions About Running Warm-Ups
Should I stretch before or after running?
Save static stretching for after your run, when your muscles are already warm and there’s no performance trade-off. Before running, prioritise dynamic movement instead.
Do I need to warm up for an easy run?
Even easy runs benefit from a brief dynamic warm-up, particularly if you’re running first thing in the morning or in cold weather, when your body is starting from a lower baseline temperature and stiffness.
How long should a warm-up be before a race?
Before a race or a hard session, a longer, more thorough warm-up than the five-minute version here is worth the time, gradually building intensity to prepare your body for the specific demands ahead.
How BeFit Can Help
If niggles or recurring injuries are getting in the way of your training, a running assessment can help identify what’s driving the issue. Our Sports Physiotherapy team can also help build a warm-up and training approach tailored to your goals and injury history.
Book an appointment at BeFit Training Physiotherapy — no referral needed.
Edgecliff: (02) 9327 7749 | Coogee: (02) 7205 2805
References
Sople R, et al. Dynamic Warm-Ups Play Pivotal Role in Athletic Performance and Injury Prevention. Arthrosc Sports Med Rehabil. 2024.
Australian Physiotherapy Association. Clinical guidelines. physiotherapy.asn.au.
