New to Running? › Warm-Up
Ideally before running, a good warm up should raise heart rate, loosen joints, and activate running muscles (hips, glutes, calves). The best warm ups are dynamic movements — not long static stretches.
Loosen hips and hamstrings
Stand next to a wall or pole and swing one leg forward and backward, then side to side.
Activates glutes, quads, and hip flexors
Step forward into a lunge while keeping your torso upright. Push through the front heel to step into the next lunge.
Raises heart rate and prepares running mechanics
Run in place while lifting knees to hip height.
Warms up hamstrings and improves leg turnover
Jog in place while kicking your heels up toward your glutes.
Reinforces good running form — common track warm-up
Skip forward while driving one knee up; swing the opposite arm forward.
Activates glutes — important for injury prevention
Lie on your back with knees bent. Lift your hips until your body forms a straight line from shoulders to knees.
Pro Tip
Complete this routine in order — start with joint mobility (leg swings), then activation (lunges, glute bridges), then elevate your heart rate (high knees, butt kicks, A-skips). The whole routine takes about 5–8 minutes.