The Best Warm-Up Routine Before Running to Prevent Injuries

Whether you're heading out for a quick jog or training for your next race, a proper warm-up is one of the best things you can do before you start running. Taking just 5–10 minutes to prepare your body can improve performance, help you feel more comfortable during your run, and reduce your risk of injury.

Many runners skip their warm-up because they're eager to get moving, but jumping straight into a

run can leave your muscles feeling stiff and unprepared. A dynamic warm-up helps increase blood flow, activate important muscles, and prepare your joints for the repetitive movements of running.

At Physical Edge Physiotherapy, we encourage runners of all levels to make warming up a regular part of their routine.

Why Is a Warm-Up Important?

Running places repetitive stress on your muscles, tendons, and joints. A proper warm-up gradually prepares your body for this workload by:

• Increasing blood flow to working muscles

• Improving joint mobility

• Activating the muscles that stabilize your hips, knees, and ankles

• Improving coordination and balance

• Helping you transition into your running pace more comfortably

A good warm-up can also help you feel more relaxed and mentally prepared before your run.

A 5–10 Minute Running Warm-Up

1. Brisk Walk or Easy Jog (2–3 Minutes)

Start with a brisk walk or an easy jog to gradually raise your heart rate and body temperature.

This prepares your cardiovascular system and helps loosen stiff muscles before increasing your pace.

2. Leg Swings (10 Each Leg)

Hold onto a wall or fence for balance.

• Swing one leg forward and backward.

• Then swing it side to side across your body.

This improves hip mobility and prepares your legs for running.

3. Walking Lunges (8–10 Each Leg)

Step forward into a lunge while keeping your chest upright.

Walking lunges activate the glutes, quadriceps, hamstrings, and core while improving hip mobility.

4. High Knees (20–30 Seconds)

Jog in place while lifting your knees toward waist height.

High knees help activate your hip flexors and improve running mechanics.

5. Butt Kicks (20–30 Seconds)

Jog in place while bringing your heels toward your glutes.

This exercise warms up the hamstrings and prepares the legs for a faster running stride.

6. Calf Raises (10–15 Repetitions)

Stand with your feet shoulder-width apart and slowly rise onto your toes before lowering back down.

Strong, prepared calf muscles help absorb force during running and support the Achilles tendon.

7. Ankle Circles (10 Each Direction)

Lift one foot slightly off the ground and slowly rotate your ankle in both directions.

Good ankle mobility contributes to smoother running mechanics and improved balance.

8. Gradually Build Your Pace

Rather than immediately running at your target pace, spend the first few minutes gradually increasing your speed.

This allows your muscles and cardiovascular system to fully adjust before harder efforts.

Should You Stretch Before Running?

Many people still perform long, static stretches before running. However, research suggests that dynamic movements are generally more effective before exercise because they prepare your muscles for movement without temporarily reducing strength or power.

Save longer static stretching sessions for after your run or as part of a separate flexibility routine.

How Physiotherapy Can Help Runners

If you're regularly dealing with aches, pains, or recurring injuries, simply warming up may not be enough. Often, pain develops because of underlying movement limitations, muscle weakness, or training errors.

At Physical Edge Physiotherapy, we help runners identify and address these underlying issues. Our physiotherapists can help with:

Running Assessments

We evaluate your movement patterns to identify factors that may be contributing to pain or inefficient running mechanics.

Strength and Mobility Programs

We develop personalized exercise programs to improve strength, flexibility, and stability in the muscles that matter most for running.

Injury Rehabilitation

Whether you're dealing with runner's knee, shin splints, Achilles pain, plantar fasciitis, or another running injury, we create a treatment plan that helps you recover safely and return to running with confidence.

Return-to-Running Plans

After an injury, we guide you through a gradual progression back to running to reduce the risk of re-injury.

Make Warm-Ups Part of Every Run

A proper warm-up only takes a few minutes, but it can make a significant difference in how you feel during and after your run. By preparing your body before you head out, you'll improve your movement, reduce stiffness, and set yourself up for a more enjoyable run.

If you're experiencing recurring running injuries or want to improve your performance, the team at Physical Edge Physiotherapy can help you stay healthy and keep you running toward your goals.

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