If you’re just getting started with running—firstly, yay! You’re already smashing it by showing up and giving it a go. Whether you’re training for your first 5K or just heading out for a gentle jog around the block, warming up properly can make a huge difference. Not only does it help prevent injuries (and who wants those?), but it also gets your body and mind in the right zone before you hit your stride.
In this post, I’ll walk you through a simple, beginner-friendly warm-up that takes just 5–10 minutes. And because what goes up must come down, I’ll also pop in a few easy cool-down tips for when you’re finished. Ready? Let’s go!
Why warm up before a run?
Warming up isn’t just for elite athletes or those doing intense intervals. It’s for everyone, especially beginners. Think of it like easing your body into the movement. You’re waking up your muscles, getting your blood flowing, and telling your brain, “Hey, we’re about to run!” It’s also a great way to shake off any nerves or stiffness from the day. Skipping your warm-up can lead to tight muscles, sluggish runs, and a higher risk of niggles or injuries.
What should a good warm-up include?
A good running warm-up should focus on:
- Raising your heart rate gradually
- Mobilising your joints
- Waking up the muscles you’ll use during your run
- Getting your brain into ‘run mode’
Here’s a warm-up routine you can do outdoors or even at home before you head out:
1. Brisk walking or light jog – 3–5 minutes
Start with a brisk walk or gentle jog. This doesn’t need to be fast, it’s just to get your heart rate up and blood flowing. If it’s cold out, you might want to do this for a bit longer to really warm the body up. You could even do this on the spot if you’re indoors: marching, high knees, or stepping side to side all work well.
2. Dynamic stretches – 4–5 minutes
Dynamic stretches are moves that take your body through a full range of motion. They’re perfect before a run because they activate your muscles without making them sleepy (which static stretching can do).
Try these easy ones:
- Leg swings (30 seconds each leg) Stand tall and swing one leg forward and back like a pendulum. Hold onto a wall or fence if you need to.
- Hip circles (30 seconds each direction) Hands on hips, draw big circles with your hips. It might feel silly, but it’s great for loosening the lower body.
- Walking lunges (10 on each leg) Take a step forward into a lunge, push through your front heel to stand up, then switch legs. This warms up your glutes, quads and hips.
- Arm circles (30 seconds each direction) Yes, we run with our legs, but our arms help with rhythm and balance. Loosen your shoulders and get your arms ready to swing freely.
- High knees or butt kicks (30 seconds each) These get the heart rate up and engage key running muscles like your calves, hamstrings, and core. Keep it low-impact if you’re just starting out.
Optional: strides (for intermediate runners)
If you’re starting to pick up pace in your training, you can add 2–3 short strides (gentle sprints around 60–80% effort for 20–30 seconds) at the end of your warm-up. They’re great for getting your legs ready to go faster – but if you’re brand new to running, skip these for now!
Now you’re ready to run!
Once you’ve done your warm-up, your body will feel looser, more energised, and ready to move. Start your run slowly and build up your pace gradually—no need to bolt out the gate.
And when you’re done? That’s where the cool down comes in.
Why cooling down matters
Cooling down helps your heart rate return to normal gently, reduces that post-run dizziness some people get, and starts the recovery process. It’s also a brilliant time to do some deeper stretches now that your muscles are warm.
A simple cool down routine
1. Slow jog or walk – 3–5 minutes
Bring your pace right down at the end of your run. A slow jog or walk helps flush out lactic acid and keeps the blood circulating.
2. Static stretching – 5 minutes
Now’s the time to hold some gentle stretches for 20–30 seconds each. Focus on the muscles you’ve just used:
- Calf stretch Lean against a wall, back leg straight, front leg bent. Feel the stretch in the back leg’s calf.
- Hamstring stretch Pop one foot in front with the heel down, hinge forward slightly from the hips. You’ll feel it down the back of your thigh.
- Quad stretch Standing tall, grab your ankle and pull your heel towards your bum. Keep knees together for a better stretch.
- Glute stretch Sit on a bench or the ground, cross one ankle over the opposite knee and gently press down on the bent leg.
- Hip flexor stretch Kneel on one leg, the other foot flat in front, and gently push your hips forward.
A few extra tips for beginners
- Don’t skip your warm-up, even on short runs your body still needs that prep time.
- Layer up in colder weather so your muscles stay warm.
- Make it a ritual Use your warm-up time to focus, breathe, and set an intention for your run.
- Listen to your body if something feels tight or uncomfortable, ease into your run even more gently.
Warming up before a run and cooling down afterwards might not feel like the “fun” bits, but they’re seriously worth the extra few minutes. They’ll help you feel better during your run, recover faster, and reduce your chances of injury. So next time you head out the door, give your body that little bit of TLC -it’ll thank you for it!
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