Why You Should Warm Up Prior to Running

Research shows that runners who include both static and dynamic stretching before a speed session are more likely to feel the workout is easier and more comfortable than those who skip stretching altogether (Faelli et al., 2021).

On top of that, dynamic warm-ups have been shown to be more effective than static stretching at improving athletic performance (Konrad et al., 2021).

The Truth: Most Runners Skip Their Warm-Up

Even though most runners know warm-ups are important for performance and injury prevention, we still tend to skip them. (I’ve been just as guilty.)

There’s something freeing about simply lacing up, heading outside, and hearing that rhythmic “pop, pop, pop” of your shoes on the pavement.

But human nature often pushes us to prioritize what feels urgent. Warm-ups rarely feel urgent — until you’re injured.

Why Your Running Warm-Up Matters More Than You Think

A purposeful warm-up does more than just prep you for today’s run:

• It activates key running muscles

• Improves joint mobility

• Reduces the sensation of tightness

• Preps the nervous system

• Reduces risk of injury

• Reinforces better running form over time

A tight muscle is an inefficient muscle. Warming up restores muscle function before you start putting in miles.

Want to Run Faster? Start With the Foundation

Here’s a visual from my Runner’s Checklist Course that explains it best:

Hierarchy of Athletic Development

At the bottom: Testing to identify weakness
Next: Mobility, movement quality, and muscle re-education
Top: Speed, power, and performance

You can’t skip the bottom steps. That means an effective warm-up needs to include mobility work and movement drills that address your personal deficits.

What a Good Running Warm-Up Looks Like

Your warm-up doesn’t need to be fancy or long. But it does need to be intentional.

A solid warm-up should:

• Take 5–10 minutes

• Target 3–4 of your weak areas

• Include dynamic stretching and/or bodyweight mobility drills

• Be done before runs or strength workouts

Stop Skipping the One Thing That Could Keep You Running

If you haven’t been warming up, maybe it’s because you didn’t know what to do — or how it could actually help.

Now you know: a smart warm-up not only makes runs feel easier, but also strengthens the foundation for better performance and long-term injury prevention.

Want Help Creating Your Own Personalized Warm-Up?

That’s why I created the Runner’s Checklist Course — a self-guided resource that helps runners test their mobility and strength, then build a personalized 5–10 minute warm-up they’ll actually use.

And if you're currently dealing with a recurring injury and feeling stuck, check out my Return to Run Program. It's a 3-month high-touch coaching and recovery plan designed to meet you where you are and get you back to consistent, pain-free running.

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📚 Sources:

1. Faelli E, et al. The Effect of Static and Dynamic Stretching during Warm-Up on Running Economy and Perception of Effort. Int J Environ Res Public Health. 2021.

2. Konrad A, et al. Effects of Static Stretching and Dynamic Warm-Up on Athletic Performance: A Meta-Analysis. 2021.

3. Panariello R.A., et al. Post-Op ACL Rehab and Return to Play. Operative Techniques in Sports Med. 2016.