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Utilizing running warm-up methods will boost the circulation system and awaken our muscles to perform at a high level. Sometimes, a brief exercise is needed to perform an activity. These tips will show you how to warm up for running effectively.


Warm-ups before running can provide a range of advantages for athletes worldwide. Warm-ups exercises vary in length and weight. There are a variety of methods that we can use to avoid joint and muscle damage.

  • Improves muscle performance. Warm-ups boost performance and stimulate muscles by increasing their temperature, which reduces resistance.
  • Increases the heart rate. Increasing blood flow warm-ups can get an athlete’s heart to speed before a workout, which can help boost VO2 max, the highest quantity of oxygen your body will use when exercising. Utilizing more oxygen will help you in the running more quickly.
  • Reduces the risk of injuries. Certain warm-up routines can improve the agility of athletes and increase the flexibility of muscles and tissue, which reduces the risk of injury.


The initial portion of your warm-up must look something like the exercise you are planning to participate in. For runners, it is likely to be a walk, a fast walk, running – or a combination of the three. For your run to be easy, starting with five to 10 minutes on foot or running is best. If you are looking for more of a long run, this could be up to 10-15 minutes.

Feel free to wear your muscles before you start. Keeping your intensity low will increase your heart rate and make your muscles ready to go when you begin running. 

Depending on the running you are participating in, there could be additional aspects to your warm-up routine which target specific parts of your body you’ll use the most. For instance, if you’re running speed or intervals, it might be beneficial to include additional single-leg drills or movement-related preparation.


3.1. Heel To Butt

This stretching exercise prior to running involves bringing your heel up towards your butt. Keep running with your foot elevated. This move helps stretch your legs and aids in warming up the muscles that are essential to running.

3.2. Knee To Chest

Lower your body back towards the ground, and lift your knee towards the chest region. Keep it straight as the knee rises and the other leg is down. This stretching will loosen multiple muscles at the same time.

3.3. Hip Rotation – exercises for runners

This warm-up exercise is great for pre-running. Sit up straight with your chest up and your feet about spaced shoulder-width apart. While placing your hands on your hips, move your hips from the left side to the right in an arc. Repeat this motion, but move in opposite directions. This workout routine will stretch the hips to increase strength and agility.

3.4. Knee Circles

When you stand with your feet in a row, grip your slightly bent knees and turn both knees around. This exercise will help ensure that the ankles and knees are fully stretched and warmed up before running.

3.5. Forward Skip

Standing up, raise a knee with your waist in a straight line with the leg that remains straight. Utilize this force to propel forward. Change legs at the end of each landing. This warm-up exercise can boost the heart rate of runners before their run.

3.6. Shoulder Rolls

Standing up with relaxed arms, you can shrug both shoulders towards your ears in reverse motion. Repeat this exercise to loosen the shoulder region.

3.7. Leg Swings

When firmly anchored to a wall, flex your feet and move one leg forward and reverse. Alternate legs to get a healthy stretch.

3.8. Arm Circles – exercises for runners

Get up and put your arms straight with both hands and towards the side. Make circular motions, either both counterclockwise or clockwise. Incorporating arm circles into the warm-up before running can aid in loosening the arms and also strengthen muscles.

3.9. Mountain Climbers

Keep your body flat by engaging the core in a pushup position, bringing each knee closer to your chest, and then running in a straight line. The warm-up exercise helps strengthen abdominal muscles.

Read more: The Top 9 Home Exercise Routines and What Makes Them Awesome

3.10. Forward And Side Lunges

Standing up and stepping forward, step up by using one foot. Then, turn 90 degrees. Repeat with the second leg. The lunges will help build muscles in the legs and the glutes.

3.11. Dead bug – exercises for runners

Refresh your muscles and run with a solid and healthy posture. It will increase your speed, reduce the strain on your back and keep your lower body healthy. This exercise will warm your core muscles while preparing the opposite leg and arm swings.

How to do dead bug:

  • Place your feet on the floor with your legs and arms suspended. You can bend your knees to the point that you prefer.
  • Press your lower back against the floor. Also, engage your core. Maintain this posture throughout the entire workout.
  • Lengthen one leg forward and then the opposite leg behind you to the floor to the extent that you are comfortable with your lower back on the floor.
  • Take a moment, then squeeze your core muscles to raise your leg and arm towards the ceiling.
  • Repeat the exercise with the opposite leg and arm. One rep is enough.

3.12. Side squat – exercises for runners

Running is about going forward. However, the sideways motions engage your side muscles and play a major part in keeping your knees, hips, and ankles healthy. This cardio exercise can be multi-tasking and fires your side glutes while simultaneously mobilizing your knees, hips, and ankles. Side squat is one of our top run warm-up exercise.

How to do side squat:

  • Standing tall, with your feet approximately two shoulder-widths apart.
  • Then, brace your core and slightly the tailbone down to ensure you’re not arching your lower back.
  • Keep your hips behind you, and bend your knee in order to bring your torso to the comfortable side or till your hips are level with the floor.
  • Pause and slowly push the bent heels until you bring them back to the broad step. (Your feet will remain still throughout the workout.)
  • Repeat on the other side. It is one rep.

3.13. Shoulder squeeze

The muscles in your upper back are a significant part of your back when you run. They help keep your arms moving and your shoulders firmly positioned. They also make your breathing more comfortable. 

Do you know that when you are feeling out of breath, You naturally desire to place your arms above your head to breathe more air? Engaging your upper back muscles will do the same thing and allow your lungs room to breathe more air with each breath.

How to do shoulder squeeze:

  • Keep your feet in a straight line with your elbows bent. Keep your hands on your shoulder blades (like the chicken dance you’re planning to dance your dancing chicken). You should strengthen your core.
  • Avoiding the urge to arch into your lower back, or move your torso, press your shoulder blades back and in as tight a way as you can. Your muscles should feel stretched and working while you do it.
  • Keep the squeeze in place for a few seconds before releasing. That is one repetition.
  • Two runners with bright yellow walls in front of them.


Research is just catching up with what runners have been doing (and what their coaches have been teaching) for decades. Warming up before exercise is beneficial, but you can probably skip the stretching if you don’t find it works for you.

If you are just starting a new fitness routine, speak with a healthcare professional to help determine the optimal running and stretching routine for you and your health. Enjoy your run!

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