What Are the Best Warm-up Drills for Runners?
Written by Kailey Lai, PRG Content Contributor, Senior, Biological Sciences, University of California, Irvine | Competitive Runner
Reviewed by Aaron Boike, PRG Co-Owner, B.S. Kinesiology| UESCA Certified Running Coach | UESCA Certified Ultrarunning Coach | UESCA Certified Endurance Sports Nutrition Coach | UESCA Certified Strength & Conditioning Coach | ACE Certified Personal Trainer
Published: September 3rd, 2026
Warm-up drills for runners don’t have to take forever. Taking just a few minutes before your run can help get your muscles moving and prepare your body for the miles ahead.
Instead of only relying on static stretches before you run, try adding dynamic movements. These drills take your body through movements that are similar to running and gradually prepare you for your workout.
Here are six of our favorite warm-up drills for runners.
6 Warm-Up Drills for Runners
1. Leg Swings
Leg swings are a simple way to get your hips and legs moving before you start running. Stand next to a fence, wall, or another stable object you can hold for balance. Swing one leg forward and backward in a controlled motion, gradually increasing your range of motion as you warm up. Keep your torso tall and let your leg do the moving.
Do: 10 reps in each direction on both legs.
2. Walking Lunges
Walking lunges warm up your hips, glutes, quads, and hamstrings. Take a comfortable step forward and lower yourself into a controlled lunge. Push through your front foot to stand back up and continue forward with the opposite leg. Keep your chest tall and maintain control throughout the movement.
Do: 8–10 reps per leg.
3. Carioca
Carioca gets you moving in a different direction than you normally do while running. It challenges coordination while moving your hips through a different range of motion. Move sideways while alternating one foot in front of and then behind the other. Start slowly until you’re comfortable with the movement, then gradually increase your speed.
Do: About 20 yards in each direction.
4. High Knees
High knees are an easy way to introduce quicker movements into your warm-up. Drive one knee up at a time while keeping your upper body tall. Try to land underneath your hips rather than reaching your foot out in front of you. Keep the movement quick and controlled.
Do: 20–30 yards for 2 rounds.
5. Butt Kicks
Butt kicks add another quicker movement to your warm-up. Keep your knees underneath you and bring your heels toward your glutes while moving forward. Stay tall and focus on a quick, controlled movement rather than forcing your heel as high as possible.
Do: 20–30 yards for 2 rounds.
6. A-Skips
A-skips are slightly more technical and combine coordination with running-specific movement. Drive one knee upward while pushing off the opposite foot, then switch sides and continue moving forward with a light skipping motion. Focus on staying tall and landing underneath your body.
Do: 20–30 yards for 2 rounds.
How to Use These Warm-Up Drills for Runners
You don’t need to spend 20 minutes warming up before every run. A quick routine could look like this:
- Leg swings: 10 each direction on both legs
- Walking lunges: 8–10 per leg
- Carioca: 20 yards each direction
- High knees: 20–30 yards x 2
- Butt kicks: 20–30 yards x 2
- A-skips: 20–30 yards x 2
This routine should take around 5–10 minutes. You can also adjust your warm-up based on what you have planned. Before an easy run, you might keep it short. Before a harder workout or race, you may want to spend more time warming up and add a few strides before getting started.
The goal isn’t to make yourself tired before your run. Instead, focus on gradually getting your body moving and preparing for the demands of your workout.
Before a harder workout or race, you may want to spend more time warming up and add a few strides before getting started.
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