HOW TO PERFECT YOUR RUNNING WARM-UP

Published: 01/12/2025 | Written by: Priya Gopaldas

As both a doctor and a lifelong runner, Dr. Priya Gopaldas has learned just how crucial a proper warm-up really is. And not just in a “textbook says so” kind of way – she’s figured it out the hard way. She’ll be the first to admit she didn’t always get it right. Now, she’s sharing what she’s learned so you don’t end up repeating the same mistakes. In this piece, the Sports Direct ambassador breaks down why warming up matters, what most of us get wrong, and how to actually do it right.

When I was younger, I was lining up for a 1500m track race, competing alongside another girl from my athletics club. Our coach told us to warm up together, and I remember feeling completely out of my depth. I didn’t really know what to do, so I just followed her lead. It felt like the longest warm-up ever – jogging, drills, strides. In my head, I was panicking: I’m using all my energy before the race even starts.

But something unexpected happened. I ran a PB that day – and not just any PB, but one of the best performances I’d had in a long time. My legs felt awake, my stride felt smooth, and I hit my pace right from the gun. That was my first real lesson in the power of a good warm-up.

Years later, after running marathons, studying the science of movement, and treating countless sport-related injuries, I still think back to that day. Whether you’re racing or heading out for an easy jog, a proper warm-up is a game-changer – and here’s everything you need to know about it.

WHY WARMING UP MATTERS

Warming up is like gradually increasing the brightness on a light switch. Rather than shocking the system with a sudden demand, you allow your body systems – cardiovascular, neuromuscular, and metabolic – to progressively activate. This controlled transition prepares the body, optimising performance and reducing injury risk.

A good warm-up does three things:

1. Physically prepares your body: Gradually increases heart rate, boosts blood flow to working muscles, lubricates joints, and raises core temperature – essential for flexibility and muscle elasticity.
2. Reduces injury risk: Cold, tight muscles are more prone to strains and pulls. Warming up activates the neuromuscular system and helps your body move with better control.
3. Prepares you mentally: A warm-up gives your brain time to shift into “run mode,” sharpen your focus, and dial in your race or workout strategy.

You often don’t realise how important warming up is until you don’t do it: the first mile feels clunky, your breathing’s off, and your form can be affected. This is especially true in winter when everything – muscles, lungs, motivation – need a little more coaxing to get going.

THE KEY ELEMENTS OF A GREAT WARM-UP

An effective warm-up doesn’t have to be long or complicated. You’re not trying to tire yourself out – just prime the engine. A solid warm-up has three parts:

1. Aerobic Activation (5 minutes)

   This gets the heart rate up and increases blood flow. Think:

• Easy jogging
• Brisk walking (if you’re new or coming back from injury)
• Light cycling or skipping if indoors

2. Dynamic Mobility (5 minutes)

   Here, you loosen up joints and activate muscles through controlled movements:

• Leg swings (forward/backward and side-to-side)
• Hip circles/ Hip openers
• Arm swings and shoulder rolls
• Walking lunges with a twist

These movements help restore range of motion and activate stabilising muscles you’ll use while running.

3. Running Drills (2-3 minutes)

   These fine-tune your form, improve coordination, and wake up fast-twitch fibres:

• High knees
• Glute kicks
• Skips (A-skips, B-skips = A-skips with a leg extension)
• Strides (4 x 20 seconds at 70-80% effort)

ADAPTING YOUR WARM-UP TO THE SITUATION

The perfect warm-up isn’t one-size-fits-all. I adjust mine depending on the run ahead and how my body is feeling:

Short, Easy Runs

Keep it short and sweet: 3-5 minutes of easy jogging followed by a few dynamic moves. The goal is to simply to shake off stiffness and ease into it.

Long Runs

Add more mobility and drills to ensure your body is moving efficiently and performing at its best. I tend to include more strides and activation exercises like glute bridges or calf raises.

Cold-weather Runs

This is not the time to cut corners. Muscles need longer to warm up in the cold, so I spend extra time indoors doing mobility work and light cardio before stepping outside.

Race Day

Adrenaline can trick you into feeling “ready,” but don’t skip your warm-up. I keep it familiar and simple: jog, mobility work, strides. If you’re racing a 5k, your warm-up should be longer and more intense – with a focus on drills and strides to prepare for a fast start. If you’re racing a marathon, focus on loosening up muscles and perform drills at a lower intensity to conserve energy and stay relaxed.

TIPS FROM MY EXPERIENCE

• Know Your Body

  I have tight hip flexors, so skipping mobility work there makes my stride feel restricted. I always include movements targeting that area.

• Learn from Your Mistakes

  Earlier in my running journey, I’d skip warm-ups to “save energy.” I now know that a well-executed warm-up enhances energy and prevents fatigue later in the run.

• Warm-Up = Injury Prevention

  I've seen far too many cases where skipping a warm-up led to avoidable injuries – calf strains, hamstring pulls, Achilles problems. Taking a few minutes to prepare your body is always easier than dealing with weeks of rehab. Prevention is better than treatment.

• Consistency Builds Habit

  Warming up becomes second nature once you’ve felt how much better it makes your runs feel. You don’t need to reinvent it each time – just keep it consistent and make small tweaks based on how your body is feeling and the workout ahead.

CONCLUSION? DON’T SKIP YOUR WARM-UP!

A good warm-up is a powerful tool to help you run better, feel better, and stay injury-free. Whether you’re running for fun, chasing a PB, or training through the depths of winter, those first 5-10 minutes can make all the difference.

Start simple. Stay consistent. Listen to your body. And remember, warming up isn’t time wasted – it’s what unlocks your best running.