Skipping your warm-up might seem harmless—especially if you’re short on time. But warming up properly can help you run more efficiently, reduce your injury risk, and feel better in those first few miles.
A good warm-up can take less than 15 minutes and prepares your muscles, joints, and nervous system for what’s coming.
Here’s a simple 10-step warm-up routine that gets your body moving and ready to run—whether you’re heading out for an easy jog, a long run, or a speed workout.
Contents
Why you should warm up
Warming up raises your body temperature, increases blood flow to your muscles, and improves your range of motion. It helps activate the key muscle groups used in running—glutes, calves, quads, hamstrings, core—so they fire more efficiently and support your stride.
It also gives your joints a chance to loosen up and your nervous system time to “tune in” to running form and cadence. As a result, you feel better during your run and reduce the risk of pulling something early on.
How long does it take?
Just 10-15 minutes. This routine includes light cardio, mobility, and activation drills. Each drill takes around 30 seconds (except for the jog and strides).
The 10-step warm-up routine
Scroll down to watch a full video demo of this routine by running blogger and athlete Matthew Choi.
1. Jog 400–1000 meters
Start with an easy jog. The goal is not pace—it’s to get your body moving and gently bring your heart rate up.
What it does: Raises core temperature, increases circulation.
2. Knee hugs
Stand tall, pull one knee to your chest while balancing on the other leg. Hold briefly, release, and switch sides. Walk forward as you alternate. Keep the movement smooth and controlled.
What it does: Opens up hips and stretches glutes.
3. Quad stretch with arm reach
Grab your left ankle with your left hand, pulling your heel toward your butt. At the same time, raise your right arm overhead. Hold for a second, then switch sides. Step forward with each rep.
What it does: Stretches quads and hip flexors, activates balance.
4. Single-leg hip airplane
Stand on one foot, hinge at the hips, and extend your back leg straight behind you and your arms in front of you like a T. Then return to the center.
What it does: Builds hip stability, balance, and glute activation.
5. Walking hamstring scoops
Take a small step forward, extend your front leg with heel on the ground and toes up. Reach both hands down and “scoop” the air toward your toes, keeping your back flat. Switch legs with each step.
What it does: Loosens hamstrings and calves.
6. Frankenstein walks
Walk forward with straight legs, kicking one leg up and reaching the opposite arm toward your toes. Keep your core engaged and don’t force the height—controlled movement matters more than range.
What it does: Activates hamstrings and improves coordination.
7. Lateral lunges
Step to the side, bend one knee while keeping the other leg straight. Push hips back and keep your chest lifted. Return to standing and switch sides. Keep both feet facing forward.
What it does: Opens up inner thighs and hips.
8. Forward lunges
Step forward into a lunge, lowering your back knee toward the ground. Keep your torso upright. Step back or continue moving forward with each lunge. Optional: twist your torso gently toward the front leg for a deeper hip opening.
What it does: Activates glutes, quads, and hip flexors.
9. Leg swings
Hold onto a wall or tree for balance.
- Forward-backward swings: Swing one leg like a pendulum.
- Side-to-side swings: Swing across your body, then away.
- Hip circles: Draw big circles with your knee to loosen up the joint.
Repeat for 10–15 reps per leg and direction.
What it does: Mobilizes hips and warms up hip flexors and abductors.
10. 2–4 strides (50 meters)
Strides are controlled accelerations over 50–60 meters. Start easy, build to about 85% of your max speed, then coast to a stop. Walk back to recover fully. Do 2–4 reps, focusing on quick turnover, relaxed arms, and upright posture.
What it does: Primes your body for running rhythm, cadence, and effort.
Here’s the full warm-up in action—watch Matthew Choi demonstrate each step of the routine.
Related: How to Do Strides—The Easiest Drill to Run Faster
A short, focused warm-up like this can make a big difference in how you feel—and perform. It wakes up your muscles, sharpens your stride, and helps prevent injury.
Treat warming up as part of your run, not something optional.
