The Best Warm-Up Exercises for Runners – We all know how to run. We all know what will happen if we don’t warm-up before running. Having a side stitch or experiencing a quick exhaustion is among the consequences of not doing the proper warm-up. If you have no idea how to do that, here are some warm-up exercises to get you ready.


Tedious as it may seem to be, walking is actually the easiest warm-up exercise you could think of. Walking requires the body to function similarly to running, just with a lower intensity. It slowly speeds up your heart rate, your muscle, core temperature, and enhances your blood flow. Especially for runners who just recover from injuries, walking is a pretty good start. Take out 3 to 5 minutes to walk gently with proper breathing practice before running is best for your body.


Stretching (or dynamic stretching) uses mostly leg movements as a means of warming up. There are many exercises involving using our legs and here are some of the basic ones:


Bring your right leg upward while bending the knee so it points out. While keeping your back straight, use your left hand to tap the inside of your right foot. Do this 10 times on each side.

High-knee step

This also involves in moving your leg upward while bending the knee so it points out. Keep the bent knee at 90-degree angle. Do 10 times on each side. You may add jogging for a few meters back and forth.

Butt kicks

As the name goes, swing your leg back and up in an exaggerated manner so that the heel touches your glutes. Remember to keep your posture straight while doing this. 10 times for each side. You may combine this with high-knee step like doing half of each.

Stork stretch

Bend your knee backward till it the heel nearly touches your glutes, then uses your hands to keep it there on your buttock for 10 counts. Do 3 to 5 times on each side. But keep in mind don’t push it too hard, just stretch it till you feel the resistance, not pain or discomfort.

Calf raises

Your calves play an important part when running as their muscles often contract when your feet leave the ground. Start by rising up on your toes then slowly lower the heels. You will feel a stretch on your calf. Hold it for a moment then start again. Using the stairs may help by standing on the edge of it. You can hold the stair rail if necessary.

Beside these common ways of warming up, there are more for advanced trainers. You can also add strides to warm yourself up further for a more durable run. A good warm-up will give you plenty of energy as well as your body changes to be prepared. It moreover gets you into the workout mode that excites yourself, encourages for a more exhilarating next race.

Notify of
Inline Feedbacks
View all comments