The warm-up is one of the highest-return habits a runner can build — and one of the most neglected. Done well, it cuts down the stiffness of those first steps, smooths out your stride, and primes your body to perform from the very first minutes.
What a warm-up actually does to your body
Muscle and joint prep in a few minutes
A cold muscle is less elastic and less well supplied with blood. Raising muscle temperature improves contraction capacity, optimizes tendon elasticity, and helps absorb the repeated impacts of your stride. A warm-up triggers this shift by raising the internal temperature of the tissues and boosting blood flow to the working muscles.
Muscle temperature stabilizes after about 5 minutes of easy effort, but a truly effective routine before an intense session needs at least 15 minutes for the tendons, joints and nervous system to be fully online. It's a fact many runners overlook — and it explains a lot of the aches felt at the start of a session.
Static stretches vs dynamic movements: which to choose
The classic image of a runner stretching a calf against a pole before heading out is still common, but it's counterproductive. Studies show that static stretches held for 30 seconds or more can temporarily reduce muscle force and tendon responsiveness — an especially unwanted effect when cold, right before effort.
What the research recommends is the opposite: controlled dynamic movements that warm up by activating, without holding still. Walking high knees or butt kicks, for example, move the joints through their natural range while raising muscle temperature. Save static stretches for the cool-down, after the run.
How long should your warm-up be, by session type
Easy runs and long runs
For an easy endurance run, 10 minutes of activation is enough: the body finishes warming up by running gently for the first kilometres. The simple trick: start 30 to 45 seconds per kilometre slower than your target pace for the first 10 minutes. No elaborate protocol needed for a relaxed outing.
Intervals and hard sessions
The shorter and more violent the effort, the longer and more careful the warm-up. For a VO2-max or interval session, plan 20 to 30 minutes: 10 to 15 minutes of easy jogging, athletic drills over 20 metres, then 3 progressive accelerations of 60 to 100 metres. Those last two phases make a real difference from the first reps. To fit this into a coherent program, see our training plans and guides.
Race day
For a short race like a 5K or 10K, plan 20 to 30 minutes of warm-up. Finish 10 to 15 minutes before the start and keep the body warm with movements in place (light squats, small hops) if the wait drags on. For a marathon, the first kilometres serve as progressive activation: 10 minutes of easy jogging before the start is enough.
The 7-minute warm-up routine, exercise by exercise
Phase 1: easy activation jog (2 minutes)
Start with 2 minutes of brisk walking or very light jogging, in zone 1. The only goal is to raise body temperature and progressively boost blood flow to the limbs. Arms move freely, shoulders relaxed: no performance to chase here.
Phase 2: mobility and dynamic drills (4 minutes)
Run through the 6 exercises below without long pauses, 8 to 12 reps each. The sequence is done while walking, moving forward a few metres, to gently recreate the demands of running.
- Walking high knees: lift one knee toward the chest, hold 2 seconds, release and alternate. Activates the hip flexors and pelvic mobility.
- Walking butt kicks: bring the heel toward the glute as you move forward, 2 seconds per side. Mobilizes the quads and preps the knees for the impacts of your stride.
- Front-to-back leg swings: on a stable support, swing one straight leg forward then back, under control. Mobilizes the hip through its full range.
- Dynamic walking lunges: big step forward, drop into a lunge (front knee over the foot), return and alternate. Activates glutes, quads and hamstrings.
- Dead bug: on your back, lower back pressed to the floor, arms and legs in the air. Extend one arm behind you and the opposite leg forward, then return. Activates the core stabilizers.
- Squat with lateral leg raise: do a squat, then on the way up, lift one leg out to the side. Alternate. Activates the abductors and glutes, key to hip stability.
To go further on stability and muscular resilience, our strength exercises for runners are the perfect complement to this routine.
Phase 3: progressive accelerations (1 minute)
Finish with 2 to 3 short accelerations of 20 to 30 metres (enough for a recreational outing or an easy run). For interval sessions or races, lengthen them to 60-100 metres to better prep the fast-twitch fibres. No full sprint: aim for a gradual ramp-up. This phase preps the nervous system for race pace — it's often the part runners skip, yet you feel it in the first few minutes.
Adapting the routine to your level
If you're a beginner: a gentle, safe version
The goal is to wake the body up without risk. Shorten phase 2 to 3 or 4 simple exercises (high knees, butt kicks, leg swings) and replace the accelerations with a progressive jog of 30 to 60 seconds. Five minutes is enough to start — what matters is the habit of activating the body before running. If you're truly just starting out, our Couch to 5K program builds this kind of warm-up into every session.
Intermediate or advanced runners: add intensity
Intermediates can add drills over 20 to 30 metres (straight-leg runs, skips, backward running) and longer accelerations of 60 to 100 metres to better prep the fast-twitch fibres. Advanced runners add light plyometrics (single-leg squats, in-place jumps) followed by 3 to 5 progressive 30-second accelerations, spaced by 2 minutes of jogging. The final 5 minutes before the start are a transition: a few movements in place to stay warm without adding fatigue.
Mistakes that sabotage your warm-up
Static stretching when cold
The most common mistake: holding a stretch for 30 seconds before running. When cold, this temporarily lowers muscle force and tendon responsiveness instead of preparing them. The paradox: you can raise the risk of discomfort while thinking you're protecting yourself. Just remember: before the run, dynamic movement; static stretches wait for the cool-down.
Bad timing and a one-size-fits-all warm-up
Two more frequent traps. First, warming up properly then standing still for 20 minutes before starting: the benefit fades as soon as the body cools. Second, doing the same warm-up regardless of the session. An easy run and an intense interval session don't need the same prep — matching the duration and intensity to what follows is a simple habit that changes your results, both in performance and comfort.
Ready to run better from your next outing
A warm-up routine matched to the session and your level is one of the highest-return investments a runner can make. The research clearly supports dynamic activation over static stretching: 7 minutes well spent — easy jog, dynamic drills in sequence, progressive accelerations — prepare the body far better than a long session of motionless stretching. Try this routine on your next run, even just five minutes if you're starting out. Less stiffness at the start, a smoother stride: the body responds fast when you give it the right signal.
And remember that good preparation also starts with the right pair of shoes. A model poorly matched to your gait or terrain can limit your training, even with the best warm-up. Our team can help you choose the shoe that suits your biomechanics and goals. Visit our store in Saint-Augustin-de-Desmaures, or browse our road models for men and for women.
Want to run with company? The Boréal Running Crew meets weekly, all levels welcome — the perfect chance to break in your new warm-up routine in a group.
Read also
The beginner plan that builds in a warm-up every session.