5-Minute Running Warm-Up
Get your body ready to hit the pavement with this 5-minute running warm-up routine. These exercises activate the muscles used in running, improve hip and ankle mobility and prime your core and lower body for better running form. It’s ideal for busy women who want a quick, effective warm-up that combines dynamic stretches and strength movements to reduce their risk of injury and improve performance.
I love a quick running warm-up because it gets my muscles and joints firing in a way that static stretching doesn’t. Moving through these dynamic drills warms up not just the big muscles I need for my next run, but also the smaller stabilizers that keep my hips, knees and core steady. It makes my stride feel smoother, my balance sharper and my body ready to handle impact safely.
Over the years, I’ve realized that even a few minutes of targeted warm-up make a huge difference for anyone juggling a busy schedule. When life is full of work, family or other workouts, these movements help activate key muscles, improve running mechanics and reduce the chance of injuries from overuse or poor alignment.
What I love most is how easy it is to fit into a morning or pre-run routine. Whether you’re prepping for a light jog or miles on the treadmill, it only takes 5 minutes to prime your lower body, hips and core. A short, focused warm-up also helps improve your running performance and strengthens the muscles that support everyday movement to build functional fitness over time.
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Warm-Up Specifics
This pre-run warm-up is short, dynamic and designed to get your legs, hips and core firing before a run. I usually fit it in before every run, whether it’s a quick jog or a longer training session. You can do this workout multiple times per week, even as a beginner, before your first mile, and it’s flexible enough to layer on top of strength training or cross-training days.
Anyone with recent lower-body injuries, balance issues or severe joint or hip pain should consult a healthcare provider before attempting these movements. Modifications are always an option for injury prevention and to make the exercises feel more comfortable for you.
Workout Equipment
No equipment is required for this warm-up. A wall, chair or countertop can be helpful for balance if needed, but all of these exercises can be completed with just your body weight.
Workout Instructions
Follow along with the guided video: 5-Minute Running Warm-Upon my YouTube Channel, led by me — your certified movement coach, Lindsey Bomgren.
Your Warm-Up Looks Like This:
- 7 Dynamic Exercises
- Guided Flow (Spending approximately 30-45 seconds on each exercise before moving on to the next.)
- Perform Each Exercise x1 Set (No Repeat)
5-Minute Warm-Up Outline
1. Good Morning and Tib Raise
Targets: Hamstrings, glutes, quads, hip flexors, lower back, core and tibialis anterior (front of the lower leg).
How to Do a Good Morning and Tib Raise
- Stand with your feet about shoulder-width apart. Engage your core and keep your chest tall. Place your hands behind your head or rest them lightly at your sides.
- With a slight bend in your knees, hinge forward at the hips until your torso is close to parallel with the ground. Keep your spine neutral and feel a stretch through the backs of your legs.
- Drive through your heels to return to standing, squeezing your glutes at the top of the movement.
- Once upright, keep your heels planted and lift your toes up toward your shins, engaging the front of your lower legs.
- Lower your toes back to the floor with control, then repeat the sequence.
Modification: If balancing during the tib raise feels difficult, stand near a wall or hold onto a chair for support while lifting your toes.
2. Side-to-Side Ankle Roll and Calf Raise
Targets: Calf muscles (gastrocnemius and soleus), Achilles tendon, ankles and feet.
How to Do a Side-to-Side Ankle Roll and Calf Raise
- Stand tall with your feet about shoulder-width apart.
- Shift your weight slightly and gently roll your ankles side to side, moving from the outer edges of your feet toward the inner edges in a slow, controlled motion.
- Return to a neutral standing position with feet planted.
- Slowly lift your heels to rise onto the balls of your feet, engaging your calves and keeping your posture tall.
- As you lower your heels back to the ground, gently shift your weight side to side through the feet, allowing the ankles to move through a small, controlled range of rotation. Repeat the sequence.
Modification: Hold onto a wall, chair or countertop for extra balance.
3. Knee Hugs
Targets: Hip flexors, glutes, hamstrings and core.
How to Do a Knee Hug
- Stand tall with your feet hip-width apart and your core engaged.
- Shift your weight into your left leg and lift your right knee toward your chest.
- Wrap your hands around your right shin just below the knee and gently pull the knee closer to your chest, standing tall through the supporting leg.
- Hold briefly to feel a stretch through the glutes and hips.
- Release the leg and step it back down, then repeat on the opposite side, alternating knee hugs as you move.
Modification: If balancing on a single leg feels challenging, perform the knee hug next to a wall or hold onto a chair for support.
4. Hamstring Scoops
Targets: Hamstrings, glutes, calves, erector spinae and core.
How to Do a Hamstring Scoop
- Stand tall with your feet hip-width apart and your core engaged, arms at your sides.
- Shift your weight onto your left leg and extend your right leg slightly in front of you with your heel on the ground and toes pointing up.
- Hinge forward at the hips with a soft bend in your standing knee, keeping your spine long as you reach your hands toward the floor.
- Scoop your hands toward your right toes, then sweep them up along the front of your leg toward your hips as you begin to stand tall again.
- Step your right foot back to center and repeat on the opposite side, alternating legs with each rep.
Modification: Keep the range of motion smaller if you feel tightness in your hamstrings. Focus on hinging at the hips and keeping your back flat rather than reaching all the way to your toes.
5. Alternating Leg Swings
Targets: Hip flexors, hamstrings, glutes and hip joints.
How to Do an Alternating Leg Swing
- Stand tall with your feet hip-width apart and your core engaged. You can keep your hands free or use a wall or chair for light balance if needed.
- Shift your weight onto your left leg. Swing your right leg straight out in front of you, aiming to tap your right toes with your left hand. Keep your torso upright and the movement controlled.
- Lower your right foot back to the floor, then immediately switch sides. Shift your weight onto your right leg and swing your left leg up, reaching your right hand toward your left toes.
- Continue alternating legs in a smooth, controlled rhythm, allowing the movement to come from your hips while keeping your core engaged.
6. Squat and Hip Abduction
Targets: Legs, glutes, quads, hamstrings, hip flexors, hip abductors, hip adductors and core.
How to Do a Squat and Hip Abduction
- Stand with your feet hip-width apart, toes slightly turned out, and your core engaged.
- Step out to the right as you lower into a squat by bending your knees and pushing your hips back, keeping your chest lifted and spine neutral.
- Drive through your heels to stand tall and push your hips forward, squeezing your glutes as you step your right foot in and return to a narrow standing position.
- From there, shift your weight to the opposite side, stepping out and keeping the movement controlled and grounded.
- Continue alternating side to side in a smooth, steady rhythm, maintaining good posture and keeping tension in your legs throughout.
7. High Knee Skip
Targets: Hip flexors, quads, glutes, calves, hamstrings and core. The arms and shoulders are also engaged.
How to Do a High Knee Skip
- Stand in an athletic stance with your feet hip‑width apart and your core engaged.
- Drive your right knee up toward hip height while lifting your left arm.
- As your right knee rises, bring your left hand down toward your right knee in a light tap or motion.
- Land softly on your left foot and immediately drive your left knee up while bringing your right hand toward your left knee.
- Continue skipping in place with smooth, rhythmic motion, focusing on height, coordination and light, quick foot contacts.
Modification: Reduce knee height or slow the tempo if balance or coordination feels challenging.
FAQs
What are dynamic warm-up exercises for runners?
Dynamic warm-ups are movements that prepare your muscles and joints for running by using controlled, active motions instead of holding static stretches. These exercises get your heart rate up, improve blood flow and range of motion and activate key muscles to reduce injury risk and help you run better, even before an easy run.
Should you stretch before or after running?
For most runners, a dynamic stretching routine is the best warm-up to prepare muscles and joints. Pairing this kind of pre-run stretching with strength exercises for runners is a great way to build the muscles that support better running form and reduce injury risk. Save static stretches, or holding a stretch for 20-60 seconds, for after your run as a cool-down when your muscles are warm. Static stretching post-run can help with flexibility and muscle relaxation, but doing it cold may compromise your performance.
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