Dynamic Warm-Up: 8 Moves to Do Before Every Run

A dynamic warm-up uses active, movement-based exercises to raise your heart rate, loosen your joints, and activate the muscles you're about to use. It primes your body to run better and may lower injury risk, especially before faster sessions and races. Unlike static stretching — better saved for after runs — dynamic moves prepare you without dulling your muscles' power.

8 dynamic warm-up moves

1. Leg swings — forward/back and side to side, to open the hips.
2. Walking lunges — to activate glutes and quads through range.
3. High knees — to fire up hip flexors and raise your heart rate.
4. Butt kicks — to loosen the quads and prime the hamstrings.
5. Hip circles — to mobilize the hip joints.
6. Ankle bounces or pogos — to wake up the calves and Achilles.
7. A-skips — a classic running drill for coordination and turnover.
8. Strides — a few short, relaxed accelerations to bridge into running.

Why dynamic, not static, before running

Holding long static stretches before running can temporarily reduce muscle power and hasn't been shown to prevent injury. Dynamic movements, by contrast, increase blood flow, mobilize joints, and activate muscles in a running-specific way. Save the static stretching for after your run, when it can aid relaxation and flexibility.

How much warm-up do you need?

• Easy runs: simply start the first few minutes slowly — a gentle ramp suffices.
• Tempo and interval sessions: 10–15 minutes of easy jogging, drills, and strides.
• Races: a full dynamic warm-up, especially for shorter, faster events.
• Long races (half/full marathon): keep it minimal to conserve energy.

Make it a habit

A dynamic warm-up takes just 5–10 minutes and quickly becomes routine. Beyond the immediate benefits, it's a daily chance to notice how your body feels and catch any niggles before they're aggravated. Build it into your pre-run ritual and you'll run better and likely stay healthier.