Most runners warm up one of two ways: a few half-hearted static stretches against a fence, or nothing at all. Neither does much for you.

Static stretching (holding a stretch for 30+ seconds) before a run doesn’t prepare your body for the demands of running, and the evidence for it preventing injuries is weak.

What does help is a dynamic warm-up: moving your joints and muscles through the ranges they’re about to use, at gradually increasing intensity.

The good news is it only takes 5 minutes. Here’s the sequence. No equipment needed, do it anywhere, same order every time.

The Sequence

1. Leg Swings — 10 each direction, each leg (60 seconds)

Hold a wall or fence. Swing one leg forward and back 10 times, letting the range increase naturally with each swing. Then swing it side to side across your body 10 times. Swap legs.

What it does: Opens up the hips and hamstrings through the exact ranges running demands, without the muscle-deadening effect of static holds.

2. Walking Lunges with Rotation – 10 total (60 seconds)

Step into a lunge, and as you sink down, rotate your torso over the front leg. Stand up, step through into the next lunge. Alternate sides for 10 reps.

What it does: Wakes up the glutes and quads, opens the hip flexors (which are usually shortened from sitting all day), and gets your trunk involved.

3. Glute Bridges — 15 reps (45 seconds)

Lie on your back, knees bent, feet flat. Drive through your heels and lift your hips until your body forms a straight line from knees to shoulders. Squeeze at the top for a second, lower, repeat.

What it does: Switches on the glutes before you ask them to control every single stride. Lazy glutes are behind a lot of the knee and ITB problems we covered in the 5 most common running injuries.

4. Ankle Pogos — 2 sets of 20 (60 seconds)

Stand tall, hands on hips. Bounce on the balls of your feet with stiff legs, like skipping without the rope. Small, quick, springy hops — your heels barely touch the ground.

What it does: Primes the calves and Achilles to act like springs, which is exactly their job when you run. This one matters most for early-morning runners, when tendons are at their stiffest.

5. High Knees + Butt Kicks — 20 metres each (45 seconds)

Jog 20 metres driving your knees up to hip height, then 20 metres back flicking your heels up toward your glutes. Stay light and quick rather than big and forced.

What it does: Bridges the gap between warm-up and running. Heart rate up, stride mechanics rehearsed.

6. Start Slow — first kilometre easy (build into your run)

The last step of the warm-up is the first kilometer of the run. Keep it very easy, 30-60 seconds per km slower than your planned pace, and let your body finish warming up on the move. If it’s a speed session, add 2-3 build-up strides (gradual 20-second accelerations) before the hard stuff.

When It Matters Most

You’ll get away with skipping this on a cruisy Sunday jog. You’re much less likely to get away with it when:

• It’s cold or early. Muscles and tendons are stiffer first thing in the morning and in winter.
• You’re doing speed or hills. Higher forces, higher stakes. Never go from standstill to sprinting.
• You sit all day. Going from 8 hours in a chair straight into a run is asking shortened hip flexors and sleepy glutes to perform instantly.
• You’re coming back from injury. A warmed-up tissue tolerates load better than a cold one. Full stop.

Five minutes, six movements, every run. If you’re warming up properly and still picking up the same niggle every time you build your training, the warm-up isn’t your problem — something in how you move or load is. That’s worth getting assessed. Our team at Homebush and Seven Hills works with runners at every level. Book online or call 1800 4 VIBES.

FAQs

Should I stretch before running?

Not statically. Holding stretches for 30+ seconds before a run doesn’t reduce injury risk and may temporarily reduce muscle power. A dynamic warm-up (leg swings, lunges, hops, and drills that move your joints through running-specific ranges) is the better preparation. Save static stretching for after the run if you enjoy it.

How long should a warm-up before running take?

Five minutes is enough for most runs. A simple sequence of leg swings, walking lunges, glute bridges, ankle pogos, and running drills covers the key areas. Before speed work, hills, or racing, extend it to 10-15 minutes and add build-up strides.

Do I need to warm up before an easy run?

The faster or harder the session, the more the warm-up matters, but even easy runs benefit, especially in cold weather, early mornings, or after a full day of sitting. At minimum, run your first kilometre 30-60 seconds slower than your planned pace.