By Luther Chiew (Physiotherapist)
Premier Sports Medicine
A good running warm up does one job well: it prepares you for the run you are actually about to do. It helps raise tissue temperature, improve coordination, and ease you into the demands of your run, especially if you are stiff, tired, returning from pain or doing faster runs. This guide gives you a practical running warm up you can use before easy runs, sessions, races and return-to-run efforts, with advice on when to modify it and when you need a further assessment by a health professional.
Need help with recurring running pain? See our Running Injury Clinic assessment and treatment.
A warm-up supports load tolerance and running performance, but it does not guarantee an injury-free run, and it does not replace sensible training progression or individual assessment when pain keeps showing up.
What warming up does and when to use it
A running warm up prepares your body for impact, rhythm and pace. That starts with a gradual rise in heart rate and body temperature, then moves into joint mobility, light muscle activation and running-specific drills. The result is usually a smoother first kilometre, less abrupt discomfort and a cleaner transition into the session.
Use it before running. That includes easy jogs, long runs, interval sessions, hill repeats, races and return-to-run sessions after pain or injury. The difference is how much warm-up you need.
For an easy run, your warm-up can stay short and simple. For faster work, racing or a comeback run after time off, you need more preparation. An appropriate warm-up can support readiness and performance; the response depends on the activity and routine.
What you need before you start
You do not need fancy gear or a long checklist. You need 5 to 20 minutes, enough space to walk and move freely, suitable running shoes, and a clear plan for the run ahead. If you do not know whether you are doing an easy jog or hard reps, you cannot match the warm-up to the session.
Your recent training also matters. If you slept badly, feel flat, loaded up heavily in the last few days, or have increased volume or intensity too quickly, expect to need a longer lead-in. The same applies if you are older, running in cold weather, or managing a recent niggle. You don’t necessarily need to do more drills, you may just take longer to settle into movement.
Know the type of run you are about to do
An easy jog needs enough movement to get you going. A long run needs a calm, efficient start so you do not waste energy. Intervals, hills and races need more deliberate preparation because the demand rises sharply once you begin.
If you are about to do hill repeats, focus a bit more on calves, hips and gradual pace build. If you are heading to the track, include drills that sharpen rhythm and cadence. If you are returning after injury, make the warm-up slower and more observant. Your goal is to prepare for the planned session, rather than use the warm-up to test an injury.
Check for pain and red flags before you run
Do a quick check before you head off. If pain is already present, note where it is, how strong it feels, whether it affects your walking or jog, and whether it settled normally on previous runs. Mild stiffness that eases as you move is different from sharp pain, limping or pain that is clearly worsening.
Stop and arrange individual assessment if you have sharp worsening pain, major swelling, recent trauma, numbness, loss of strength, a clear limp, or you feel unwell. Persistent bony shin pain also needs attention because bone stress problems need a different response from soft tissue soreness. If you are unsure where that line sits, read the warning signs that matter in this guide to pain you should not push through. This information is general and is not a substitute for an individual assessment.
Step 1: decide how long your warm-up needs to be
Pick the length before you start. That stops you from doing too little when you are rushed and too much when you are anxious.
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Use 5 to 8 minutes before an easy run if you feel generally good, the weather is mild and your opening pace is relaxed.
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Use 8 to 12 minutes if you feel stiff, it is cold, you are older, or you are returning after pain.
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Use 10 to 20 minutes before interval sessions, hill reps, tempo runs and races.
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Add time if you know your calves, hips or back take longer to settle.
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Cut the volume, not the structure, if time is tight.
Success looks simple here. By the end of the warm-up, you should feel warmer, less stiff and more organised, not puffed out or fatigued.
Use a short warm-up for easy runs
For a relaxed run, keep things efficient. Spend a few minutes walking briskly or jogging gently, then add a small amount of mobility and one or two activation drills. That is enough to lift your temperature and loosen the areas that commonly feel sticky at the start.
Use a longer warm-up for faster sessions and races
Speed work and races place higher loads through your calves, Achilles tendon, hamstrings and hips. They also demand better timing and quicker force production. Going from standing still to race pace is a poor trade.
Before hard sessions, give yourself 10 to 20 minutes. Start easy, mobilise key joints, activate the main muscle groups, then build into faster mechanics with drills and strides. Studies on dynamic warm-up and performance show clear benefits for explosive and high-intensity efforts when warm-up is specific and progressive.
Step 2: start with 3 to 5 minutes of easy movement
This is your entry point. It raises your heart rate gradually, starts circulating blood to working muscles and gives you an early read on how your body feels.
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Begin with brisk walking, marching or a very light jog.
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Keep the effort easy enough that you can breathe calmly through your nose or hold an easy conversation.
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Pay attention to stiffness, asymmetry and any pain that appears immediately.
Walk briskly if you feel stiff or are returning from pain
Brisk walking is not a downgrade. It is often the right starting point, especially on cold Melbourne mornings, after a heavy training block, or during a graded return after injury.
If the first few jogging steps feel rough, walk for 2 to 3 minutes first. Add marching with controlled knee lifts, then shift into a gentle jog once your stride feels less guarded. If you are rebuilding after time off, a structured run-walk approach to getting moving again often works better than forcing a continuous run too early.
Jog lightly if you already feel loose
If you feel good from the start, go straight into an easy jog. Keep it truly easy. If you are breathing hard or checking your pace within the first minute, you are already missing the point.
Step 3: mobilise the key joints you use most in running
Running is repetitive. If your ankles are stiff, your calves and shins pick up more load. If your hips are restricted, your stride and pelvic control become harder to manage. If your trunk is rigid, rhythm often feels clunky.
Use dynamic mobility, not long passive holds. Move the joints through useful ranges with control.
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Perform 8 to 10 reps of each movement per side.
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Keep the motions smooth and deliberate.
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Stop before pain, pinching or loss of balance.
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Spend extra time on areas that are consistently stiff.
Ankle rocks and calf pumps
Stand facing a wall or hold onto a fence. Drive one knee forward over the foot while the heel stays down, then return. Follow that with a few calf pumps by rising onto your toes and lowering under control. This prepares the ankle joint, calf complex and Achilles tendon for impact and push-off.
Leg swings front-to-back and side-to-side
Hold a support and swing one leg forward and back in a controlled arc. Then turn and swing it gently across your body and out to the side. Think rhythm, not range. These swings prepare your hips and hamstrings for the motion of running.
Hip openers and controlled knee lifts
March on the spot with a slow knee lift, then add an outward hip circle as you step through. Another good option is a standing hip opener where you lift the knee, rotate it out, then place the foot down under control. This helps if you often feel blocked through the front or side of the hip.
Trunk rotations and arm swings
Stand tall and rotate gently through your upper back while keeping your hips mostly steady. Add easy arm swings forwards and across your body. Your upper body sets rhythm for the rest of your stride. A stiff trunk and tense shoulders make running feel harder than it needs to.
Step 4: activate the muscles that help you absorb load and drive forward
Activation should wake muscles up, not tire them out. You are not doing a gym session on the footpath. You are reminding key tissues to contribute once the running load rises.
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Choose 2 to 4 drills.
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Keep reps low to moderate.
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Focus on quality and control.
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Stop well short of fatigue.
If this stage feels hard, you may need to build your strength and capacity. Low capacity often causes repeated flare-ups, which is why runners benefit from building strength that matches training demands.
Glute activation drills
Good options include standing hip extensions, mini-band walks, or single-leg balance reaches. Use 8 to 12 controlled reps or 10 to 15 metres if you are using a band.
This work helps prepare the glutes to support pelvic control and load through the knees and lower legs. Better contribution from the hips often makes the first part of the run feel steadier.
Calf and foot activation
Use comfortable calf raises or marching. Only add ankle bounces if you already tolerate impact and they fit your rehabilitation plan; skip them with suspected bone injury or acute calf or Achilles symptoms.
This stage matters if you have a history of calf tightness, Achilles irritation or plantar heel pain. Tendons respond well to gradual loading, not abrupt demand. For extra context on Achilles stiffness, see how Achilles pain tends to behave under load.
Trunk bracing and posture reset
Stand tall, exhale gently, feel your ribs settle over your pelvis, then hold a light abdominal brace while marching or balancing on one leg. You do not need a long core routine before a run. You need enough control to stop your posture collapsing the moment pace picks up.
Step 5: add dynamic running drills that match your stride
Now shift from general prep to running-specific movement. Drills improve rhythm, coordination and leg turnover when used well.
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Pick 2 to 3 drills.
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Cover 10 to 20 metres per drill.
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Walk back for recovery.
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Keep the effort crisp, not maximal.
Marching and skipping drills
A-marches, light skips and high-knee patterns help organise timing through foot strike and the swing phase. Stay tall, keep the foot landing under you, and avoid overreaching with the lower leg. Slow down the tempo if you feel uncoordinated here.
Butt kicks and quick-feet drills
Use short bouts of butt kicks or fast feet in place for 5 to 10 seconds. These sharpen turnover and prepare the lower leg for quicker elastic work.
Side shuffles or lateral steps
Add a few metres of side shuffles or lateral steps before track sessions, trails or sports-based conditioning. Straight-line running gives you very little side-to-side variation, so this small dose of lateral movement can help prepare tissues around the hips, groin and lower leg.
Step 6: build gradually into running pace
This is the bridge between drills and the actual run. It matters because the biggest mistake in warm-up is often not the exercises, it is the jump in intensity straight after them.
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Start with easy running.
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Increase pace in stages.
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Keep your form relaxed.
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Stop the build if pain rises or your stride changes.
Use relaxed pick-ups or strides
Before workouts or races, complete 2 to 4 accelerations over about 50 to 100 metres. Build smoothly to a strong but controlled pace, then ease off. Walk or jog back between efforts. These strides sharpen cadence and rehearse faster mechanics without draining energy.
Keep easy runs truly easy at the start
Even with a good warm-up, the first 5 to 10 minutes of an easy run should stay controlled. Tissues are still settling into repeated load, especially if you are stiff, tired or under-recovered.
If early discomfort fades and the run stays calm, that is ideal. If pain returns and builds as the run progresses, it may be something more than a training niggle.
Adjust your warm-up for common running pain patterns
A useful warm-up is not fixed forever. If you are managing a recurring pain pattern, shift the emphasis slightly. The aim is to prepare the area that needs a gradual build into load while staying alert to warning signs.
If you get knee pain
Spend longer on glute activation, controlled knee lifts and a gradual pace build. Step-down style movements can also help you check control through the hip and knee before you run.
If you get calf or Achilles pain
Use extra calf raises, ankle rocks and a slower transition into jogging. Avoid abrupt fast starts, especially on cold mornings or before hills. A calf or Achilles that settles as load increases can behave very differently from one that becomes more irritable. If the area feels like it is gripping or tightening as speed rises, back off. Sudden grabbing pain during a run needs a more cautious response.
If you get shin pain
Do not try to warm through suspected bone pain. Pause impact activity and get assessed if pain is focal, worsening, affects walking or occurs at rest.
Warm up more gradually and monitor impact tolerance closely. Spend extra time walking, jogging lightly and mobilising the ankles before adding any faster work.
Persistent shin pain, especially if it is localised, tender to touch and getting worse with impact, needs assessment to rule out bone stress. It helps to understand the difference between common shin irritation and more concerning patterns.
If you get hip or hamstring pain
Prioritise dynamic hip mobility, glute preparation and cautious acceleration. Strides should feel smooth, not forced.
If you overstride when trying to run faster, hamstrings often complain. Think quick cadence and landing under your body, not reaching forward with the foot.
Avoid the warm-up mistakes
Most warm-up problems come from doing too little, too much or the wrong thing for the session. Keep it simple enough that you actually do it, and specific enough that it helps.
Starting too fast
Launching straight into race pace or hard reps is a common error. Tissues that are cold and unprepared take load less comfortably, and your stride usually feels rough for longer. A few extra minutes at the start often improve the whole run.
Doing only static stretching
Static stretching has a place, but not as your entire pre-run plan. Holding long stretches does not prepare you for impact and rhythm the way dynamic movement does. If you like static stretching, keep it brief and use it after some movement, not instead of movement.
Making the warm-up too long or too hard
Preparation turns into fatigue faster than many runners realise. If your warm-up leaves you sweating heavily, breathing hard or flat before the main session, you have gone too far. That is especially relevant before races and quality sessions, where fresh legs matter.
Using the same routine for every run
Consistency is good. Rigidity is not. Your warm-up should reflect your goal for the day, your recent load, any current pain and the conditions you are running in.
If injuries keep cycling back despite doing all the usual extras, step back and look beyond the warm-up. Repeated flare-ups usually involve training load, strength, recovery or return-to-run decisions, not just the pre-run drill set.
Simple 10-minute running warm up routine
This is a practical version you can use before most runs. It is easy to remember and easy to scale up or down.
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Move easily for 3 minutes.
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Do dynamic mobility for 3 minutes.
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Add activation for 2 minutes.
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Finish with drills and pace build for 2 minutes.
Minutes 0 to 3: walk or jog easily
Start with brisk walking if you feel stiff, sore or slow to get going. Jog lightly if you already feel loose. Keep the effort low and your breathing calm.
Checkpoint: by 3 minutes, you should feel warmer and move more freely than when you started.
Minutes 3 to 6: dynamic mobility
Cycle through ankle rocks, leg swings, controlled knee lifts and trunk rotations. Spend about 20 to 30 seconds on each drill, then repeat the ones you need most.
Checkpoint: the ankles should feel less blocked, the hips less sticky, and your upper body less tense.
Minutes 6 to 8: muscle activation
Do 10 calf raises, 10 mini-band steps each way or 8 standing hip extensions per side, then 20 metres of marching. Keep everything controlled.
Checkpoint: you should feel switched on through the calves and hips, not fatigued.
Minutes 8 to 10: running drills and pace build
Use a short skip or quick-feet drill, then add 1 to 3 relaxed strides if you are doing faster work. For easy runs, simply ease into your opening pace over the last minute.
Checkpoint: your first proper running minutes should feel smoother, not shocking.
Modify the routine for weather, terrain and timing
Melbourne running conditions change quickly. A calm spring evening is different from a cold winter dawn, a tan loop, a hilly trail or a sharp track set. Keep the structure, but adjust the emphasis.
Warm up longer in cold mornings
Cold air and cold muscles usually mean a slower start. Add a few extra minutes of brisk walking or easy jogging and spend more time on ankles and calves.
Do not stand around between drills if you can avoid it. Keep moving so your body temperature does not drop again.
Keep it compact if time is tight
If you only have 4 to 5 minutes, strip the routine to its most useful parts.
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Walk or jog for 2 minutes.
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Do ankle rocks and leg swings for 1 minute.
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Add calf raises and marching for 1 minute.
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Ease into the run for the next 1 minute.
That is enough to improve your start. It is far better than going from the car straight into hard running.
Prepare differently for hills, trails and track
Hills increase demand on calves, Achilles and glutes, so add lower-leg prep and a slower pace build. Trails challenge balance and foot placement, so keep the ankles, hips and lateral movements in. Track sessions ask for rhythm and turnover, so include a couple of sharper drills and strides.
Next steps: make your running warm up part of your training plan
The best running warm up is the one you can repeat consistently and adjust without overthinking. Keep the structure the same, note what helps you feel ready, and scale it according to pace, weather, terrain and any current niggles. If you are already doing regular strength work that supports your running capacity, your warm-up often becomes simpler because your body tolerates the opening load better.
If pain keeps returning, if you are repeatedly modifying sessions, or if returning to running never quite settles, general advice is no longer enough. An individual assessment should look at your pain pattern, training load, strength, capacity and return-to-run progression. You can arrange a running assessment focused on recurring pain and load tolerance. If running pain keeps returning or is stopping you from progressing, book a Running Injury Assessment with Premier Sports Medicine.
About the author
Luther Chiew is a physiotherapist at Premier Sports Medicine with an interest in running, sports and overuse injuries. His background includes strength and conditioning, and he holds a Bachelor of Applied Science and a Master of Physiotherapy Practice from La Trobe University.
Read Luther’s practitioner profile.
Clinical content reviewed and approved by Luther Chiew, Physiotherapist.
This article provides general education. An individual assessment may lead to different advice.
