A running warm up takes five to ten minutes and is the simplest way to run better and hurt less. Most runners skip it or jog for two minutes and call it done. At our Samford gym we see the difference every week: the runners who warm up properly move more freely, hit their pace earlier and pick up fewer niggles across a training block. Here is the warm up routine we use, written by an accredited exercise physiologist.

Why a running warm up matters

When you start running cold, your muscles are stiff, your joints have less range and your heart rate has to catch up. A warm up raises your muscle temperature, opens up your stride and shifts blood flow to the working muscles before you ask them to work hard. The result is that the first kilometre feels like the second kilometre, not a slow grind.

For easy runs the warm up can be short. For a quality session, a race or a long run in cold weather, a thorough warm up makes a noticeable difference to how the session feels and how well you recover afterwards.

The five-minute running warm up routine

This is the sequence we give every runner at our gym. Do it in order, no equipment needed.

The whole sequence takes about five minutes. On cold mornings or before a faster session, repeat steps 2 to 6 a second time through.

Warm up exercises before running: what to include and what to skip

A good warm up before running uses dynamic movements, not static stretches. Dynamic means you keep moving through the range: leg swings, lunges, high knees and arm circles. Static stretching, where you hold a position for 20 or 30 seconds, is better saved for after the run.

Here is a quick checklist:

• Include: walking, leg swings, lunges, high knees, A skips, build-up strides.
• Skip before running: long static holds, deep stretching, foam rolling right before you run (do it at home first if you need it).
• Add for speed sessions: two to three strides at 90 percent effort over 60 to 80 metres, with a walk back between each.

If your hips feel tight before every run, our hip mobility drills are worth doing at home on a rest day so the warm up itself goes more smoothly.

Warm up for different types of runs

Not every run needs the same warm up. Here is how we adjust it:

• Easy run: a two-minute brisk walk and a few leg swings. Keep it brief.
• Long run: the full five-minute routine above, especially in the morning.
• Tempo or interval session: the full routine plus two to three strides. You want your heart rate and breathing lifted before the first hard effort.
• Race day: the full routine 15 to 20 minutes before the gun. Finish with two strides, then stay on your feet and keep moving until the start.

How to fit the warm up into your week

If you follow a structured plan like our running plan for beginners or half marathon plan, the warm up sits before every session. It does not count toward your run distance or time. Think of it as the first five minutes you lace up, and the run starts after the build-up stride.

Runners who also do gym-based running strength work can use the same leg swings and lunges as their strength warm up, so the routine carries over.

Common warm up mistakes

1. Skipping it entirely. The first kilometre of a run is not a warm up. Your body is working hard and stiff at the same time, which is when strains happen.
2. Making it too long. A 20-minute warm up before an easy 30-minute run is overkill. Five minutes is enough for most sessions.
3. Static stretching before running. Holding a stretch for 30 seconds can temporarily reduce the spring in your muscles. Save it for the cool-down.

When to get it checked

If you warm up properly and still feel stiff, sore or uneven in the first few kilometres, something else is going on. A recurring calf tightness, a hip that never loosens up or a knee that aches on the first hill are all worth having assessed. An exercise physiologist can work out whether it is a mobility issue, a strength gap or a load problem, and adjust your training so you spend less time nursing it and more time running.