By Auckland Physiotherapy | Sports Injury Prevention and Performance
Whether you're pounding the pavements of Auckland's waterfront, tackling the trails of the Waitakere Ranges, or training for the Auckland Marathon, how you prepare your body before running can make the difference between a great run and an injury. Yet many runners either skip their warm-up entirely or rely on outdated stretching routines that may actually hinder performance and increase injury risk.
At Auckland Physiotherapy, we work with runners of all levels—from weekend joggers to elite athletes—and one of the most common areas where we see room for improvement is in pre-run preparation. Understanding what an effective running warm-up should include, and why each component matters, can help you run faster, feel better, and stay injury-free.
A proper warm-up isn't just something elite athletes do—it's a crucial practice for any runner who wants to perform well and avoid injury. When you start running without preparing your body, you're asking cold muscles, stiff joints, and an unprepared cardiovascular system to suddenly perform at high intensity. This creates a perfect storm for injury and poor performance.
Research consistently shows that proper warm-ups reduce injury risk in runners. Cold muscles are less elastic and more prone to strains and tears. Joints without adequate synovial fluid circulation are more susceptible to impact stress. Studies have found that runners who warm up properly experience significantly fewer running injuries, including muscle strains, tendon problems, and joint issues.
Improved Performance
Beyond injury prevention, warming up enhances your running performance. A good warm-up increases muscle temperature, which improves muscle contraction speed and force production. It enhances oxygen delivery to working muscles, improves nerve transmission speed for better coordination, increases range of motion in key joints, and prepares your cardiovascular system for exercise demands. Many runners find they can run faster and longer when properly warmed up compared to starting cold.
Mental Preparation
The warm-up also provides valuable mental preparation time. It allows you to transition from daily activities to focused running, assess how your body feels and adjust your workout accordingly, establish your breathing rhythm, and mentally prepare for the effort ahead. This psychological component is particularly important for race day or challenging training sessions.
The ideal warm-up duration varies based on several factors, including the intensity of your planned run, weather conditions, your age and fitness level, and whether you're racing or training. As a general guideline:
Remember that older runners and those with previous injuries often benefit from longer, more thorough warm-ups. At Auckland Physiotherapy, we can assess your individual needs and create a personalized warm-up routine that works for your body and running goals.
An effective warm-up isn't about checking boxes—it's about systematically preparing your body for the specific demands of running. Here's what your pre-run routine should include:
1. Light Aerobic Activity (5-10 minutes)
Start with easy movement to gradually increase your heart rate and body temperature. This could be a slow jog, brisk walking, or easy cycling. The goal is to increase blood flow to muscles without causing fatigue. You should be able to hold a conversation easily during this phase.
For those with knee pain or other concerns, starting with walking allows a gentler transition. Many Auckland runners find that beginning their warm-up with a walk from their front door, gradually transitioning to an easy jog, works perfectly.
2. Dynamic Stretching and Movement Preparation (5-10 minutes)
Unlike static stretching (holding stretches for extended periods), dynamic stretching involves controlled movements that take joints and muscles through their full range of motion. Research shows that dynamic stretching before running improves performance and reduces injury risk, while static stretching before exercise can actually decrease power output and running performance.
Effective dynamic stretches for runners include leg swings forward and back to prepare hip flexors and hamstrings, leg swings side to side for hip abductors and adductors, walking lunges to activate glutes and open hip flexors, high knees to engage hip flexors and improve running form, butt kicks to warm up hamstrings and quadriceps, and walking on toes and heels to prepare calves and ankles.
Perform each movement for 10-15 repetitions or 20-30 seconds, focusing on controlled movement rather than bouncing or forcing range of motion. The goal is to gradually increase movement amplitude as your body warms up.
3. Running-Specific Drills (3-5 minutes)
Running drills reinforce proper movement patterns and neuromuscular coordination while further warming up running-specific muscles. These drills prepare your nervous system for the coordinated movement patterns required for efficient running.
Key drills include A-skips to practice knee drive and foot strike, B-skips for hamstring engagement, high knees for hip flexor activation and cadence, butt kicks for hamstring flexibility and coordination, and bounding for power and running economy. Each drill should be performed for 20-30 meters or 15-20 seconds, with a walk or easy jog recovery between drills.
4. Gradual Pace Progression (2-5 minutes)
After your dynamic warm-up and drills, gradually build up to your planned running pace. If you're doing an easy run, this might mean starting at a slow jog and gradually reaching your comfortable pace. For interval training or racing, include several short accelerations (strides) building up to near race pace.
Strides are particularly valuable before faster running. These are smooth accelerations over 50-100 meters where you build from a jog to about 85-90% of maximum speed, then decelerate. Perform 4-6 strides with full recovery between each, focusing on relaxed, efficient running form rather than maximum effort.
Understanding what not to do is just as important as knowing the right approach. Here are mistakes we commonly see at Auckland Physiotherapy:
Static Stretching Before Running
Many runners still believe they should sit and hold stretches before running. Research has consistently shown that static stretching before exercise decreases power output, reduces running economy, and doesn't effectively prevent injury. Save static stretching for after your run when it can aid recovery and improve flexibility without compromising performance.
Warming Up Too Intensely
Some runners turn their warm-up into a workout, running too hard too soon. Your warm-up should prepare you for exercise, not fatigue you. If you're breathing hard or feeling tired from your warm-up, you've overdone it.
Skipping the Warm-Up Entirely
Perhaps the most common mistake is skipping the warm-up due to time constraints or perceived inconvenience. Even a brief 5-minute warm-up is better than nothing. If you're short on time, shorten your main run rather than eliminating the warm-up.
Not Adjusting for Conditions
Your warm-up needs change based on temperature, time of day, and your individual circumstances. Cold mornings require longer warm-ups than warm afternoons. After sitting at a desk all day, you need more movement preparation than if you've been active.
Ignoring Individual Needs
Every runner is different. Some people naturally warm up quickly, while others need more time. Previous injuries, age, and individual biomechanics all influence warm-up requirements. Pay attention to how your body responds and adjust accordingly.
Easy Run Warm-Up
For relaxed, conversational-pace runs, your warm-up can be relatively brief. Start with 5 minutes of walking or very slow jogging, followed by 3-5 minutes of basic dynamic stretches like leg swings and walking lunges. Then simply begin your run at an easy pace, allowing the first 5-10 minutes to serve as additional warm-up time.
Tempo Run or Threshold Training Warm-Up
These moderately hard efforts require thorough preparation. Begin with 10 minutes of easy jogging, then perform a full dynamic stretching routine for 5-7 minutes. Include running drills for 3-5 minutes, followed by 3-4 strides at progressively faster paces. This comprehensive approach ensures you're ready for sustained hard effort.
Interval Training or Speed Work Warm-Up
High-intensity training demands the most thorough warm-up. Start with 10-15 minutes of easy running, follow with 8-10 minutes of dynamic stretching and mobility work, include 5 minutes of running drills, and finish with 5-6 strides that progress to near-race pace. This extended warm-up prevents injury during explosive efforts and allows better performance during the workout.
Race Day Warm-Up
Racing requires feeling ready to run hard from the gun. Begin your warm-up 40-60 minutes before race start, allowing time for toilet stops and getting to the start line. Include 10-15 minutes of easy jogging, 5-7 minutes of dynamic stretching, 3-5 minutes of running drills, and 4-6 strides at race pace. Finish your warm-up 5-10 minutes before race start so you're ready but not cooling down.
At Auckland Physiotherapy, we often work with runners managing or recovering from injuries. Your warm-up can be adapted to protect vulnerable areas while still preparing you for running.
Achilles Tendinopathy
If you're dealing with Achilles issues, include extra calf preparation in your warm-up. Perform gentle calf raises and ankle circles, progress to walking on toes, and gradually introduce easy jogging. Avoid aggressive stretching of the Achilles, which can aggravate symptoms.
Plantar Fasciitis
For heel pain sufferers, start with gentle foot rolling on a tennis ball, perform toe curls and spreads, begin walking before transitioning to jogging, and ensure footwear provides adequate support. Never run through sharp pain—if your warm-up doesn't ease symptoms, it's not a good running day.
Runner's Knee (Patellofemoral Pain)
Knee pain often responds well to proper warm-up. Focus on hip activation exercises like clamshells and hip bridges, include lateral movements to activate hip stabilizers, and progress gradually from walking to jogging while monitoring symptoms. If pain persists or worsens, consult with a physiotherapist before continuing.
IT Band Syndrome
For lateral knee or hip pain, emphasize hip mobility work, include hip strengthening exercises, perform extra dynamic stretching for hip external rotators, and consider foam rolling the lateral thigh before running (though research on this is mixed). Consistent hip strengthening often provides more benefit than warm-up alone.
While general warm-up principles apply to most runners, individual assessment can identify specific areas that need extra attention. At Auckland Physiotherapy, we evaluate your running biomechanics, identify muscle weaknesses or imbalances, assess joint mobility and flexibility, review your injury history, and consider your training goals and running volume.
Based on this assessment, we create personalized warm-up routines that address your individual needs. This might include specific exercises for weak hip stabilizers, mobility work for restricted ankle dorsiflexion, activation drills for underactive glutes, or modified movements to protect recovering injuries.
We also teach you how to recognize when your warm-up is adequate—understanding the difference between muscles that need more preparation and pain that signals you shouldn't run. This body awareness is crucial for long-term injury prevention.
Many runners benefit from including targeted strength and activation exercises in their warm-up routine, particularly for commonly weak areas that contribute to running injuries.
Hip Activation Exercises
Strong, active hip muscles are crucial for running efficiency and injury prevention. Consider adding clamshells to activate hip external rotators, hip bridges for glute activation, single-leg deadlifts for balance and glute strength, and lateral band walks for hip abductor engagement. These exercises only take a few minutes but can significantly improve running mechanics.
Core Activation
A stable core supports efficient running form. Simple exercises like planks, bird dogs, and dead bugs can be performed before running to engage your core musculature. This preparation helps maintain good posture throughout your run, especially as fatigue sets in.
While most runners can implement an effective warm-up routine on their own, certain situations warrant professional guidance from a physiotherapist:
At Auckland Physiotherapy, we specialize in working with runners to optimize performance and prevent injuries. Our comprehensive assessments identify potential problems before they become serious, allowing you to continue doing what you love—running.
The best warm-up routine is one you'll actually do consistently. Here are strategies to make your warm-up sustainable:
Build it into your schedule by considering warm-up time when planning runs. If you have 30 minutes, plan for 10 minutes of warm-up and 20 minutes of running rather than skipping preparation to maximize running time.
Create habits by doing your warm-up in the same order each time. This routine becomes automatic, reducing the mental effort required.
Keep it simple—especially for easy runs. You don't need an elaborate routine for every run. Match warm-up intensity to workout intensity.
Listen to your body and adjust based on how you feel. Some days you'll need more warm-up time, other days less.
Proper warm-up before running isn't about adding inconvenient extra time to your workout—it's an investment in better performance, fewer injuries, and greater running longevity. The few extra minutes you spend preparing your body pay dividends in how you feel during and after your runs, and in your ability to keep running for years to come.
Whether you're running along Tamaki Drive, training for the Auckland Marathon, or just staying fit with regular jogs around your neighborhood, taking time to warm up properly is one of the smartest things you can do for your running.
If you want to optimize your running performance, prevent injuries, or address existing problems, the team at Auckland Physiotherapy is here to help. We provide comprehensive running assessments, biomechanical analysis, personalized warm-up routines, injury treatment and rehabilitation, and training advice for runners of all levels.
Contact Auckland Physiotherapy today:
Visit www.aucklandphysiotherapy.co.nz or call to book your running assessment. Let us help you develop the warm-up routine that will keep you running strong, feeling great, and achieving your goals.
Remember: Every run begins before you take your first step. Invest in proper warm-up, and your body will reward you with better runs and fewer injuries.
The information provided in this blog is for educational purposes and should not replace professional medical advice. If you're experiencing pain or have concerns about your running, consult with a qualified physiotherapist or healthcare provider.
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