Warm Up Before Running and Stretching: What to Do Before and After
A warm up before running is one of those things almost everyone skips on easy runs and then misses in intervals and races. With stretching it is the other way round: many people stretch a lot before heading out, which isn’t the best time. In this guide I explain what warming up is for, how to do it depending on the type of session, what role stretching plays and what to do when you finish.
What a warm up before running is for
Warming up raises your muscle temperature, increases blood flow and gets your heart, lungs and nervous system ready for effort. Warm muscles are more elastic and respond better, and your body reaches the intensity you want with less of that out-of-breath feeling in the first few minutes.
The harder the session, the more important a good warm up is. On an easy run, simply starting slowly is enough. In intervals or a 5K race, starting cold makes the first few minutes much harder and increases the risk of overload.
How to warm up before running
Easy runs
Run the first 5 to 10 minutes slower than your usual easy pace and let your body warm up on its own. Nothing more is needed.
Intervals, threshold and hills
A 15 to 20 minute warm up works well: about 10 to 15 minutes of easy jogging, 5 minutes of dynamic drills and 4 to 6 strides of 80 to 100 meters, accelerating up to a fast but relaxed pace. That way you reach the first rep ready. There are example sessions in the guide on threshold training.
Races
The shorter and faster the race, the longer the warm up. For a 5K or 10K, do something similar to your interval warm up and finish about 10 minutes before the start. For a half marathon something shorter is enough, and for a marathon, a few minutes of very easy jogging and mobility, so you don’t spend energy you will need later.
Dynamic warm up exercises
Dynamic exercises move your joints through their full range without holding positions. Some of the most useful are front-to-back and side-to-side leg swings, walking lunges, high knees, butt kicks, hip circles and marching with high knees.
Do each one for 20 to 30 meters or about 10 reps. Besides warming you up, they improve coordination and form, as I explain in the guide on running form.
Should you stretch before running?
Long static stretches, holding a position for a minute or more, can slightly reduce strength and power for a while, according to a review published in Applied Physiology, Nutrition, and Metabolism. If you keep them short, 15 to 30 seconds, and follow them with dynamic exercises, the effect is minimal.
That is why a dynamic warm up before running is the better choice. If a short stretch makes you feel better, you can do it, but you don’t need a long stretching session.
What to do after running
Finish with 5 to 10 minutes of very easy jogging or walking, especially after intervals or races. It helps bring your heart rate down gradually and makes you feel better.
Afterward, static stretching is a good option if you want to improve your flexibility or simply enjoy it. That said, the evidence suggests it doesn’t prevent soreness or clearly prevent injuries; strength training for runners and increasing load gradually work better for that. A foam roller also eases the feeling of tightness for many runners.
Conclusion
A warm up before running gets your body ready for effort: on easy runs, starting slowly is enough, and for intervals and races, an easy jog, dynamic drills and a few strides are the way to go. Leave long static stretches for afterward, finish with a few easy minutes and, if you stretch, do it because it feels good, not to prevent injuries. Choose well, run better.
Frequently asked questions
How long should I warm up before running?
On an easy run, starting slowly for the first 5 to 10 minutes is enough. Before intervals or a 5K or 10K race, 15 to 20 minutes.
Is it bad to stretch before running?
Long static stretches can slightly reduce power for a while. A dynamic warm up before running is better; if you stretch, keep it brief.
What exercises should I do to warm up before running?
Easy jogging, leg swings, walking lunges, high knees, butt kicks and a few strides of 80 to 100 meters.
Should I stretch after running?
It is optional. It helps improve flexibility and many people enjoy it, but it doesn’t prevent soreness or clearly prevent injuries.
Do I need to warm up before a marathon?
Not much. A few minutes of very easy jogging and mobility are enough, because the first kilometers already serve as a warm up and you shouldn’t waste energy.
