Running: 5 Warm-up Exercises

What warm-up should you do before a run?

A good warm-up helps prepare the body for exercise, improves how you feel during the run, and reduces the risk of injury. It should be done gradually to increase body temperature, activate the muscles, and prepare coordination.

Before running, start with a few minutes of walking or very light jogging. Then add these simple exercises:

• Walk on your tiptoes for about 10 meters. Keep your back straight and take small, controlled steps. Then walk back on your heels, with your toes lifted toward the ceiling. This exercise prepares the ankles and lower legs for the impact of running.
• Walk forward while lifting one knee at a time toward your chest. Hold the knee with your hands and keep it close for 2 seconds before releasing and switching legs. Keep your back straight throughout the exercise. This exercise warms up the hips and prepares the legs for the running motion.
• Walk forward while bending one leg to bring your heel toward your glutes. Hold your ankle or lower leg with the hand on the same side and keep the position for 2 seconds. Then release and repeat with the other leg. Keep your knees side by side and your back straight. This exercise warms up the hamstrings and improves knee mobility.
• Stand upright and keep your back straight. Swing one leg forward, then let it move back behind you in a controlled motion. Keep the leg fairly straight and repeat several times before switching sides. You can hold onto a wall or a chair to keep your balance. This exercise improves hip mobility and prepares the leg for the running motion.
• Take a big step forward and bend both knees to lower into a lunge. Your front knee should stay above your foot. Raise your arms slightly in front of you or out to the sides to help with balance. Then return to the starting position and repeat with the other leg. This exercise warms up the hips and legs and helps maintain good posture while running.

Should you stretch before and after running to run better?

The question of dynamic stretching before running still divides runners. Current recommendations favor dynamic movements rather than prolonged static stretching, which can reduce the muscles’ ability to produce force.

Active exercises like those presented above help prepare the body effectively for running. After the run, static stretching can be useful for releasing muscle tension and supporting recovery. Adopting this approach—moving before and stretching after—helps better prepare the muscles for effort and improve recovery after training.

What is the 10-minute rule in running?

The 10-minute rule consists of starting each run very slowly for about 10 minutes, then gradually increasing your speed until you reach your usual pace. This progression allows the muscles and tendons to adapt gently to the effort and reduces the risk of injury.

Whether you are a beginner or an experienced runner, these first few minutes are essential for getting into the rhythm, preparing your body, and running efficiently and safely. Even on a short run, following this rule helps optimize your performance and comfort during the run.