If you want to run well and keep running for years to come, your warm-up and cool-down routines aren’t optional. A good warm-up preps your muscles, improves mobility, and reduces your risk of injury. A proper cool-down helps prevent stiffness and aids recovery. Skipping either might not feel like a big deal in the moment, but over time it can add up.
When I used to run long-distance on my high school team, we took our warm-ups religiously, and they often varied depending on the type of workouts we had planned, or the intensity of workouts we had done the previous day.
Here’s what a basic and effective warm-up and cool-down should look like.
Warming Up for a Run
A warm-up can last anywhere from 5-20 minutes, gradually increasing your heart rate and activating the muscles you’ll rely on during your run. Most warm-ups involve a combination of stretches and an easy jog at a slow pace.
Step 1: Easy Movement (5-20 minutes)
Before jumping into stretching, get the blood flowing with light movement:
- Brisk walking or light jogging – An easy way to wake up the legs, especially if you’re about to head into an endurance run.
Step 2: Dynamic Stretches (3-5 minutes)
This is where you get your joints moving through a full range of motion. Unlike static stretching (which comes after your run), dynamic stretching helps activate muscles without reducing power.
- Leg swings – Stand on one leg and swing the other forward/backward, then side to side. (10 reps each)
- Lunges with rotation – Step forward into a lunge and twist toward your front leg. (8-10 reps per leg)
- Hip openers – Bring one knee up and out to the side, mimicking the running motion. (10 reps per leg)
- Arm circles & shoulder rolls – Keeps the upper body loose, especially if you carry tension in your shoulders while running.
Step 3: Strides (Optional, for Faster Runs)
If you’re about to do speed work or a race, finish with 2-3 short strides (50-100m at ~70-80% effort). This helps fire up fast-twitch muscles without over exerting them.
At this point, your muscles are warm, your joints are moving freely, and your body is ready to run.
Cooling Down After a Run
The cool-down is often overlooked, but it’s just as important as the warm-up. It gradually brings your heart rate down, prevents stiffness, and helps your muscles recover properly. Going from an intense workout to a complete standstill will force your body to adapt from one extreme to another without a sloping transition.
Step 1: Gradually Reduce Intensity (2-3 minutes)
Slow jog or brisk walk – Instead of stopping abruptly, let your body ease out of running mode. You can either gradually let up on the gas towards the end of your workout, or opt for a shakeout walk after finishing.
Step 2: Static Stretching (3-5 minutes)
Now that your muscles are warm, it’s time to stretch. Hold each stretch for 20-30 seconds, breathing deeply.
- Hamstring stretch – Sit with one leg extended, reaching for your toes.
- Quadriceps stretch – Stand on one foot and pull the opposite ankle toward your glutes.
- Calf stretch – Press one foot back against a wall or curb, keeping the heel down.
- Hip flexor stretch – Kneel on one knee, pushing your hips forward.
- Lower back stretch – Lay on your back and pull one knee toward your chest.
Step 3: Deep Breathing (1-2 minutes)
End with a few deep breaths, inhaling for four seconds, holding for four, and exhaling for six. This signals your nervous system to relax and shift into recovery mode.
Why It Matters
A proper warm-up and cool-down takes 10-15 minutes total, but they pay off in better mobility, fewer injuries, and faster recovery. Over time, small habits like this make a big difference in how well (and how long) you can keep running.
Make it a part of your routine—you’ll feel the difference.