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6 Steps toWarming Up for a Run

Updated: May 13, 2022


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By performing some simple stretches and warming up exercises you can have your body ready for a run in no time!

Are you new to running? If so, do not skip your warm-up. Running without warming up could lead to injuries. So it is very important to take the time to warm up before you start running, especially if you plan to run fast or on a track.

The other reason to warm up before starting your running routine is to raise the body’s temperature. When your body is warm, the muscles are warm. Muscles that are warm are at decreased risk of injury. Here are tips on developing an effective warm-up for your running routine.

1. Start Slow

When you are running, it is important to start slow. Start running in small increments and slowly increase the intensity. This will help prevent overworking of your muscles. It will also help protect your joints and help prevent injury.


2. Pre-Run Stretches

Most runners stay away from static stretching before they run because it can reduce running efficiency. Reduced running efficiency means you cover less distance. The best stretch for you to do when warming up is dynamic stretching. Dynamic stretching is controlled, repetitive movement that mimics how the muscles and tissues will move when you run. Examples of dynamic stretches include front kicks, butt kicks, and walking lunges.

3. Start Running Right after Your Warm-Up

After warming up, you might be tempted to take a rest before running. The best way to maintain your body warmth is to start running immediately after warming up. By doing this, you will enjoy the benefits of warming up before a run.

4. Be Ready for Races with a More Intense Warm-Up

Before running races, you may need a more intensive warm-up session. The best way you can prepare your body for a race is to start with jogging, then 10-15 minutes of dynamic stretching. This will help in warming and mobilizing your joints. If you start a race without fully warming up, you might overwork your muscles and get injured.


5. Increase Warm-Up Intensity for Sprinting

If you are planning on sprinting, you still need to warm up. Most people make the mistake of assuming that since they are not running a long distance, they do not need to warm up as much, but that is not the case. Sprinting has a higher injury risk than jogging. Therefore, you will need to increase the warm-up intensity to make the most of your sprinting exercise.

6. Have On the Right Gear


Just as you would for your run, you need to have on the right gear for your warm-up. The warm-up should be completed in the same clothes and shoes you will wear to run. By wearing your running gear, you will not have to take a break to change between warming up and starting your run. This will keep your body warm. Depending on the weather, consider wearing multiple layers as another way to keep your body warm.


Running is among one of the best and most effective forms of exercise. But you need to make sure you prepare your body to run so that you do not risk injuring yourself. The best way of doing this is by warming up. In most cases, a proper warm-up routine will take 5-10 minutes. As discussed, the intensity of warm-up may vary based on the type of running you are doing (jogging versus sprinting versus racing).

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The advice given on this website does not constitute or replaces medical advice.

Please consult with a doctor before starting any exercise or nutrition plan.

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