Should I warm up before running?

Yes — a few minutes of dynamic movement before a run mobilises the hips and ankles and eases your heart rate up, so the early miles feel better and your joints are prepared. Save static stretching for afterwards.

What's the best warm-up before a run?

Dynamic moves that open the hips and ankles and gently raise your heart rate — leg swings, hip openers, marching and lunges with rotation. This routine guides exactly that sequence.

How long should I warm up before running?

Three to five minutes is plenty for most runs. Longer or harder runs benefit from the full five.

Workouts & Recovery · Cardio

Pre-run warm-up

A guided dynamic warm-up built for runners — it opens the hips, mobilises the ankles, and gradually lifts the heart rate so your first mile feels like your third. The app names each move and previews the next, walking you through leg swings, hip openers, marching and the world's greatest stretch. Two to five minutes that make the whole run better.

Moves: 5
Length: ≈ 6 min
Level: All levels

Also known as dynamic warm up for runners, warm up before running, pre run warm up.

How the session works

1Find a clear space and a wall for balance before you head out.
2Press start. The app names each move, previews the next, and builds the effort gradually.
3Let your stride and range open up move by move; finish ready to run, not tired.
4Run it once at the 3 or 5-minute length, then start your run.

The moves

Leg swings30s · each side
Hold a wall and swing from the hip — don't force the height.
Hip-opener lunge30s · each side
Drop into a lunge and rotate gently toward your front leg.
March in place40s
Lift your knees and pump your arms; stay tall.
Ankle rolls25s · each side
Slow circles, both directions.
World's greatest stretch30s · each side
Lunge deep, drop your elbow inside your front foot, then reach the top arm up.

What it's good for

Opens the hips and mobilises the ankles — the joints running loads most.
Raises your heart rate gradually so the first mile feels easier.
Coached move by move, so there's no guessing what to do before a run.

The evidence. A dynamic warm-up that mobilises the hips and ankles and gradually raises heart rate is well supported before running; it prepares the joints and muscles for the demands of the stride.

Safety

Keep the leg swings controlled and don't force the range; ease in if your hips are tight.

Frequently asked questions

Should I warm up before running?: Yes — a few minutes of dynamic movement before a run mobilises the hips and ankles and eases your heart rate up, so the early miles feel better and your joints are prepared. Save static stretching for afterwards.
What's the best warm-up before a run?: Dynamic moves that open the hips and ankles and gently raise your heart rate — leg swings, hip openers, marching and lunges with rotation. This routine guides exactly that sequence.
How long should I warm up before running?: Three to five minutes is plenty for most runs. Longer or harder runs benefit from the full five.

Gear we recommend

Optional kit that pairs with a home practice — for tracking recovery and effort. We may earn a commission on purchases made through these links.

WHOOP

WHOOP 5.0

Screenless · Strain & recovery

$239Read review

Oura

Oura Ring 4

~7-day battery · Sleep staging

$349Read review

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Disclaimer. This guided session is low intensity and intended for healthy adults, but it is not medical advice. Move within a comfortable range, stop if anything hurts, and check with a clinician first if you're pregnant, recovering from injury or surgery, or managing a heart, joint or blood-pressure condition. FitHQ may earn a commission on purchases made through links on this page.