A good warm-up before a run takes about 5 minutes and makes a real difference, especially for beginners. It gradually raises your heart rate, loosens your joints, and wakes up the muscles you're about to use — so the first kilometre feels like a start, not a shock.
Why do beginners especially need to warm up?
When you're new to running, your body isn't yet used to the demands of the movement. Jumping straight into a jog from a cold, seated state means your muscles are stiff and your circulation is still in "rest" mode. That's a recipe for tight calves, side stitches, and those miserable first five minutes that make you wonder why you're doing this at all.
A short warm-up smooths that transition. It doesn't need to be complicated — the goal is simply to arrive at the start of your run already moving.
What's the difference between a warm-up and stretching?
This trips up a lot of new runners. Static stretching (holding a stretch for 20–30 seconds) is better saved for after your run, when your muscles are warm. Doing it on cold muscles can actually increase the risk of a strain.
For a pre-run warm-up, you want dynamic movement — exercises that take your joints through their range of motion while you keep moving. Think leg swings, not forward folds.
A simple 5-minute warm-up for beginner runners
You don't need a gym or any equipment. Do this on the pavement outside your door:
- Brisk walk (2 minutes) — Start by walking at a faster-than-normal pace. This alone raises your heart rate gently and gets blood moving into your legs.
- Leg swings (10 per side) — Hold a wall or fence for balance, then swing one leg forward and back like a pendulum. Loosens the hip flexors and hamstrings.
- Hip circles (10 per side) — Feet shoulder-width apart, hands on hips, draw big slow circles with your pelvis. Wakes up the hips and lower back.
- Knee lifts (20 total) — March in place, driving your knees up toward your waist. Gets your core and hip flexors involved.
- Ankle rolls (10 per side) — Lift one foot slightly and roll your ankle in both directions. Small move, but ankles take a lot of impact — worth 30 seconds.
- Calf raises (15 reps) — Rise up on your toes slowly, then lower. Prepares the calves and Achilles tendon for the push-off of each stride.
After that, start your run at an easy jog — slower than you think you need to. The first few minutes of the run itself are still part of easing in.
How long should a warm-up be?
For most beginner runs of 20–30 minutes, a 5-minute warm-up is plenty. On cold mornings, or if your legs feel especially tight, stretch it to 8–10 minutes. The goal is to arrive at the start of your run feeling loose and ready, not already tired.
If you're following the run/walk method, your walking intervals also double as ongoing warm-down periods — but you still want that short warm-up before you begin.
Do you need to warm up for very short runs too?
Yes, even for a 10-minute jog. The body doesn't know you're planning something short — it still needs a few minutes to shift gears. A cold start on a short run is actually more jarring because you don't have time to gradually find your rhythm.
What about warming up on the go?
If you're running from your front door, just start the first 2 minutes as a walk. That counts. You don't need a separate warm-up if you build it into the run itself — walk briskly for 2–3 minutes, then transition into a slow jog.
A lot of runners (especially in laid-back coastal cities like Busan, where the pace of everything is a bit more human) treat the first block as the warm-up and don't overthink it. That's fine. The principle matters more than the format.
Pair your warm-up with the right gear
A good warm-up also gives you a moment to make sure everything's in place before you head out. Shoes tied, phone secured in your armband, layers right for the weather. Check out our guide on what to wear for your first run if you're still figuring out the clothing side of things.
FAQ
Should I stretch before or after a run? Save static stretching (holding a pose) for after your run, when muscles are warm. Before a run, do dynamic movements — leg swings, hip circles, and gentle marching — to prepare your body without overstretching cold tissue.
What if I skip the warm-up? You can, and nothing catastrophic will happen — but you'll likely feel stiff and uncomfortable for the first 5–10 minutes, and you're more prone to minor muscle tightness. A 5-minute warm-up is the easiest thing you can do to make a run feel better from the start.
Is walking a good warm-up for running? Yes, absolutely. A brisk 2–3 minute walk before you start jogging is one of the most effective and natural warm-ups for beginner runners. It's simple, it works, and it doesn't require any extra space or equipment.
Run happy, run free.