Examples of Warm-Up Exercises for Running: 3 Practical Examples You’ll Actually Use

3 practical examples of warm-up exercises for running (and when to use each)

Let’s skip the theory and go straight to the examples of warm-up exercises for running: 3 practical examples you can rotate through during the week. I’ll walk you through:

• A short warm-up for easy runs
• A focused warm-up for speed or interval days
• A joint-friendly warm-up for older runners, beginners, or anyone coming back from a layoff

Along the way, I’ll point out why these are some of the best examples of warm-up exercises and how to tweak them for your body.

Example of a quick warm-up for easy runs (5–7 minutes)

This first routine is for the days you’re tempted to say, “I don’t have time to warm up.” Think of it as the espresso shot of warm-ups: short, simple, but it wakes everything up.

This example of a warm-up exercise routine works well before:

• Easy runs
• Recovery jogs
• Treadmill runs at the gym

1. Easy walk and brisk walk (2 minutes total)

Start by walking at a comfortable pace for about 1 minute, then gradually turn it into a brisk walk for another minute. If you’re on a treadmill, start at a slow pace and bump it up every 30 seconds.

Why it helps:

• Gradually raises your heart rate
• Increases blood flow to your leg muscles
• Gives your joints a gentle warm-up before impact

This walking block might sound too simple, but research shows that gradually increasing intensity before exercise can help reduce injury risk and improve performance by letting your cardiovascular system “catch up.” The American College of Sports Medicine recommends starting workouts with low-intensity activity to prepare the body for higher intensity effort.

2. Leg swings (front-to-back and side-to-side) – about 1 minute

Use a wall, fence, or railing for balance.

• Front-to-back: Stand tall, swing one leg forward and backward in a controlled motion. Do 10–15 swings per leg.
• Side-to-side: Turn to face the wall and swing one leg across your body and out to the side. Again, 10–15 swings per leg.

Why it helps:

• Loosens hips and hamstrings
• Gently activates hip flexors and glutes
• Improves range of motion for a smoother stride

Among the many examples of warm-up exercises for running, leg swings are a favorite because they’re quick, require minimal space, and mimic the running motion.

3. Dynamic calf and ankle warm-up (1–2 minutes)

Calves and ankles take a beating in running, so they deserve a little attention.

Try this short sequence:

• Ankle rolls: Standing on one leg, slowly circle your free ankle 10 times each direction, then switch sides.
• Calf rocking: Stand facing a wall, one foot slightly behind the other. Gently bend the front knee while keeping the back heel down, then rock slightly forward and back 10–15 times per leg.

Why it helps:

• Prepares your Achilles tendon and calf muscles for impact
• Encourages better ankle mobility, which can influence stride and stability

4. Easy jog with 2 short pick-ups (2 minutes)

Finish with a light jog, either in place, up and down your driveway, or on the treadmill.

After about a minute of easy jogging:

• Add two short pick-ups: 10–15 seconds each of slightly faster running (not a sprint), with 30–45 seconds of easy jog or walk between.

Why it helps:

• Bridges the gap between walking and your normal running pace
• Prepares your nervous system for the rhythm of running

This whole routine is a clean, real-world example of a warm-up exercise sequence that takes less than 7 minutes but dramatically improves how the first mile feels.

Examples of warm-up exercises for running: 3 practical examples for speed days

Speed work, intervals, and hill repeats demand more from your body, so your warm-up needs to be more thorough. This is where examples of warm-up exercises for running: 3 practical examples really shine, because you can’t just jog a few steps and hammer 400-meter repeats.

Use this routine before:

• Track intervals
• Tempo runs
• Hill sprints or fartlek workouts

1. 5–8 minutes of easy jogging

Start with an easy jog—slow enough that you can comfortably hold a conversation. If you’re short on time, aim for at least 5 minutes. If you’ve been sitting all day or it’s cold out, lean closer to 8–10 minutes.

Why it helps:

• Raises core temperature
• Lubricates your joints (synovial fluid moves more freely with motion and heat)
• Starts recruiting the muscles you’ll use during faster running

Mayo Clinic notes that gently increasing intensity before vigorous exercise helps your heart and lungs adjust and may reduce strain on your cardiovascular system.

2. Dynamic mobility circuit (hips, knees, and trunk) – about 3–4 minutes

Here’s a mobility circuit that offers some of the best examples of warm-up exercises for runners who want to move well at faster speeds.

Move continuously from one to the next:

Walking lunges with reach
Take a long step forward into a lunge, keeping your front knee stacked over your ankle. As you sink into the lunge, reach both arms overhead. Step forward into the next lunge and repeat for 8–10 steps total.

Why it helps:

• Warms up quads, hamstrings, and glutes
• Opens hip flexors and engages your core

High-knee march
Walk forward, lifting each knee toward hip height. Add a gentle pull with your hands on the shin if comfortable. Do 10–12 steps.

Why it helps:

• Encourages good knee drive
• Activates hip flexors and lower abs

Hip circles
Stand with feet hip-width apart, hands on hips. Make big, slow circles with your hips, 8 in each direction.

Why it helps:

• Loosens lower back and hips
• Can reduce that stiff, “stuck” feeling at the start of a run

These are all real examples of warm-up exercises for running that you’ll see used by coaches and physical therapists because they combine movement, balance, and gentle strength.

3. Running-specific drills (3–5 minutes)

This is where your warm-up starts looking like running, just in a more controlled way. Pick 3–4 of the drills below and do about 20–30 yards (or steps) of each:

A-skips
A rhythmic skipping motion with a focus on lifting the knee and landing lightly on the ball of your foot.

B-skips
Similar to A-skips, but extend your leg forward and then sweep it down under your body, mimicking the leg recovery in running.

Butt kicks
Jog forward while gently kicking your heels toward your glutes. Stay tall—don’t lean forward.

Straight-leg bounds
With a slight forward lean, bound lightly with nearly straight legs, focusing on quick, light contacts.

Why these drills help:

• Activate fast-twitch muscle fibers
• Reinforce good mechanics like knee drive and quick turnover
• Prepare your nervous system for faster paces

Among all the examples of warm-up exercises for running, drills are often overlooked by recreational runners, but they’re standard in track programs because they’re efficient and effective.

4. Short strides (3–4 x 15–20 seconds)

Finish with “strides”—short, controlled accelerations:

• Start at an easy pace and gradually accelerate over 15–20 seconds to about 85–90% of your max speed (not an all-out sprint).
• Walk or jog back to the start for recovery.
• Repeat 3–4 times.

Why it helps:

• Bridges the gap between easy jogging and fast intervals
• Primes your muscles and nervous system for speed
• Often makes the first interval feel smoother and less shocking

This entire speed-day warm-up is a textbook example of a warm-up exercise routine that supports performance while reducing the chance of pulling something when you go fast.

Gentle examples of warm-up exercises for running for beginners and older runners

If you’re new to running, returning after time off, or over 50 and your joints like to complain in the morning, you might need a slightly different approach. The best examples of warm-up exercises for running in this case focus on joint comfort, balance, and gradual loading.

Use this routine before:

• Run–walk sessions
• Easy jogs
• Any run when you feel stiff or sore

1. Joint-by-joint mobility (3–4 minutes)

Move smoothly from top to bottom:

Neck and shoulders
Gently turn your head side to side, then do a few slow shoulder rolls forward and backward.

Arm circles
Extend your arms out to the sides and make small circles, gradually getting bigger. Do 10–15 circles forward and backward.

Torso rotations
Stand tall with feet hip-width apart, lightly twist your torso side to side, letting your arms swing gently.

Why it helps:

• Releases upper-body tension
• Encourages a relaxed arm swing, which supports smoother running form

2. Hip and knee-friendly movements (3–4 minutes)

These are some of my favorite real examples of warm-up exercises for running for people with cranky joints.

Sit-to-stand squats
Use a chair or park bench. Sit down, then stand up using your legs more than your hands. Do 8–10 reps.

Why it helps:

• Strengthens quads and glutes
• Practices a functional movement pattern you use daily

Side steps
With a slight bend in your knees, take 10 small steps to the right, then 10 to the left. If you’re indoors, just pace back and forth.

Why it helps:

• Activates hip stabilizers (important for keeping knees happy)
• Adds lateral movement you don’t get from straight-ahead running

Heel-to-toe rock
Stand tall and slowly rock from your heels to your toes, lifting your heels off the ground, then your toes. Do 15–20 rocks.

Why it helps:

• Wakes up the muscles in your feet and lower legs
• Can improve balance and foot awareness

3. Short walk-to-jog build-up (3–5 minutes)

Finish with a very gentle transition into running:

• Start with 2 minutes of comfortable walking.
• Add 20–30 seconds of light jogging.
• Return to walking for 1–2 minutes.
• Repeat 2–3 rounds, gradually letting the jog portions get a bit longer.

This is one of the simplest but most effective examples of warm-up exercises for running for anyone who doesn’t tolerate sudden impact well.

Why it helps:

• Lets your joints and tendons adapt to impact gradually
• Helps your breathing adjust without feeling gaspy and panicked

If you have a history of heart disease, joint issues, or other medical conditions, it’s wise to check in with a healthcare provider before starting a new running routine. The CDC offers general guidance on getting active safely.

How to choose between these 3 practical warm-up examples

You don’t need a different warm-up for every single run. Think of these examples of warm-up exercises for running: 3 practical examples as a small menu you can choose from:

• On easy days, use the quick 5–7 minute warm-up.
• On speed or hill days, use the more detailed speed warm-up with drills and strides.
• On stiff, sore, or comeback days, use the gentle joint-friendly warm-up.

You can also mix and match. For example, start with the joint-by-joint mobility from the beginner routine, then add strides from the speed routine if you’re feeling good.

Over time, pay attention to how your body responds:

• Do your first miles feel smoother?
• Fewer random twinges in your calves or hamstrings?
• Easier to hit your paces in workouts?

Those are signs that these examples of warm-up exercises are doing their job.

Quick science check: why warming up matters

You don’t need a PhD to understand warm-ups, but it helps to know the basics of why these examples work.

A good warm-up:

• Increases muscle temperature, which can improve contraction speed and efficiency
• Promotes better blood flow and oxygen delivery
• Improves joint range of motion
• Prepares your nervous system for the coordination and rhythm of running

Organizations like the National Institutes of Health and Mayo Clinic highlight warm-ups as a simple way to support performance and reduce injury risk, especially before higher-intensity workouts.

Dynamic movements—like the examples of warm-up exercises for running in this article—are generally preferred over long static stretches right before you run. Static stretching can be useful, but it’s often better placed after your workout or in separate mobility sessions.

FAQ: Examples of warm-up exercises for running

Q: What are some simple examples of warm-up exercises for running if I only have 3 minutes?
If you’re truly squeezed for time, try this mini routine: 1 minute of brisk walking, 1 minute of easy jogging, and 1 minute of leg swings plus ankle rolls. It’s not perfect, but it’s a real-world example of a warm-up exercise sequence that’s far better than nothing.

Q: Can you give an example of a good warm-up before a 5K race?
Yes. Jog easily for 8–10 minutes, do a short dynamic mobility circuit (like walking lunges, high-knee march, and butt kicks), then add 3–4 strides of 15–20 seconds each at close to race pace with easy walking between. This is one of the best examples of warm-up exercises for running a short, fast race where you need your legs ready from the first step.

Q: Do I really need to warm up for easy runs?
You don’t have to do a long routine, but some kind of warm-up is smart. Even a 3–5 minute example of a warm-up exercise routine—like walking, then jogging, plus a few leg swings—can make your run feel better and may reduce those “my body feels like concrete” first miles.

Q: Should I stretch before or after running?
Dynamic movements (like lunges, leg swings, and drills) work best before running as part of your warm-up. Longer static stretches (where you hold a position for 20–30 seconds) are usually better after running or in a separate session. Sites like Harvard Health and NIH explain how stretching fits into overall flexibility and injury prevention.

Q: How do I know if my warm-up is long enough?
A good rule of thumb: by the end of your warm-up, you should feel slightly warm, breathing a bit faster, and your first few running steps should feel smooth—not stiff or gasping. For most people, the examples of warm-up exercises for running in this guide take 5–12 minutes, depending on the day and intensity of the workout.

If you remember nothing else, remember this: your warm-up doesn’t have to be fancy, but it should be intentional. Pick one of these three practical examples, commit to it for a few weeks, and notice how much better your runs start to feel.