Sore knees used to slow me down whenever I ran—now I use this five-minute warm-up routine before every session
Wake up dormant muscles, prime tendons, lubricate joints and prepare the whole body for action
Straw poll: who actually takes the time to warm up before a run?
I know I never used to. I’d lace up, set off, and wonder why my knees were grumbling from the first mile to the last.
Then I signed up for my first marathon—Berlin this month—embarked on a training plan, and realized I’d been missing an integral first step in the process.
Like any form of exercise, warming up makes the main part of your workout easier.
Mentally, it helps you focus for the session ahead.
Physically, it will gradually elevate your heart rate, increase oxygen delivery to your muscles so they can work more efficiently and act as shock absorbers with every stride, and lubricate joints with synovial fluid to help everything run more smoothly.
Crucially, especially for me and my fragile knees, introducing a light impact warm-up will also signal to your tendons and ligaments to become stiffer and more springy, helping stabilize your joints.
This routine, which I’ve borrowed and adapted from fitness app Runna, is a gentle way to ease into your next run.
I use it before every session, whether it’s a slow and steady long run or high-tempo interval workout.
I’ve also started using it with members of a weekly run club I lead—where ages can vary from early 20s to late 60s—to help reduce risk of injury.
Commit it to memory and put it to good use next time you plan to step on a treadmill or head out for a jog.
Use this five-minute running warm-up before your next session
This warm-up relies on dynamic stretches, an active form of gentle movement, which works your muscles, joints and ligaments through their full range of motion.
Rather than static stretches, which are best performed at the end of an exercise session, dynamic stretches get your body moving, with the aim to gradually build the intensity until you’re ready for action.
Always start gently, working well within your range of movement, then gradually increase your range or the intensity of each exercise as your body wakes up.
The warm-up consists of eight moves which are listed below. Keep scrolling down for an explanation and demonstration video of each movement, and finally a follow-along timer video.
The warm-up in brief
- Torso rotation x 30sec
- Side bend x 30sec
- Standing diagonal toe tap x 30sec
- Hip circles x 30sec
- Open and close the gate x 30sec each side
- Squat into calf raise x 30sec
- Walking A-skip x 30sec
- Pogo jumps x 30sec
1. Torso rotation
Time: 30sec
- Start with your feet hip-width apart.
- Gently rotate your torso from side to side, looking over your shoulder as you twist.
- Keep your arms soft at the elbow as you swing them, too.
- Increase your range with each twist, staying loose and relaxed.
2. Side bend
Time: 30sec
- Widen your feet and stand upright with your arms at your sides.
- Reach your left arm overhead and to the right, and lean your torso to the right.
- Feel a gentle stretch in your obliques that run down the left side of your torso.
- Return to the middle and repeat the reach on the other side.
3. Standing diagonal toe tap
Time: 30sec
- Widen your feet further still, then hinge forward at your hips to reach your hand to your opposite foot—letting the other arm extend above you.
- Rotate your torso to the other side, reaching your other hand to your opposite foot.
- Keep alternating side to side, looking up at the hand in the air to increase rotation through your core if mobility allows.
4. Hip circles
Time: 30sec
- Bring your feet back to shoulder-width apart and place your hands on your hips.
- Slowly trace big circles with your hips to help release tension around your pelvis and lower back.
- After 15 seconds, switch direction.
5. Open and close the gate
Time: 30sec each side
- Stand with your feet together.
- Lift and bend your right knee to hip height, then rotate your right leg to the right so your knee points to the right side and lower your foot to the floor—all in one flowing motion. This is called opening the gate.
- Reverse the movements back to the start to close the gate.
- Continue for 30 seconds, then switch sides.
6. Squat into calf raise
Time: 30sec
- Stand with your feet hip-width apart.
- Sit your hips back and bend your knees to lower, until your thighs are parrallel to the floor, or as close as your mobility allows, keep your heels down and knees wide apart.
- Push through your feet to stand upright.
- As you come to standing, flow into a calf raise, rising onto the balls of your feet.
Form tip: Initially, only lower into the squat as far as you can comfortably, increasing your depth as mobility improves.
7. Walking A-skip
Time: 30sec
- From standing, lift and bend your right knee to hip height while raising your left arm, aiming for a 90˚ bend in your hip, knee and ankle.
- Pause momentarily.
- Lower your right foot to the floor in front of you and continue into the next rep on the other side.
- If you feel able, add a small hop between each rep to progress this into a dynamic A-skip pattern, driving your foot down to the floor with each step.
8. Pogo jumps
Time: 30sec
- Stand with your hands on your hips.
- Jump vertically, starting with small hops.
- Keep your action springy and reactive, gradually increasing power with each rep.
Follow-along timer
Press play for a countdown that leads you through this five-minute warm-up for runners.
