5 Minute Running Warm Up: Boost Performance & Prevent Injuries in 2025

Did you know that 7-9 minutes of warming up before your run can help prevent injuries?

Studies show that dynamic warm-ups are more effective at preventing strains and sprains than static stretching or skipping a warm-up entirely.

In this guide, I’ll share a quick 5 minute warm-up that will get your body ready for action.

We’ll focus on dynamic moves that boost blood flow, improve muscle elasticity, and raise your heart rate—all in just 300 seconds!

Key Takeaway: Benefits of a Proper Running Warm-Up:

• Increases blood flow, reducing stiffness
• Improves muscle elasticity to prevent strains
• Activates key running muscles (hip flexors, glutes, hamstrings, calves)
• Raises heart rate gradually to avoid early fatigue
• Enhances joint mobility for smoother movement

Why a 5-Minute Warm-Up is Essential for Runners

A 5-minute warm-up is like warming up your car on a cold day. If you skip it, you might run into trouble.

Most of us sit for hours, then suddenly try to run. At first, you might feel fine, but over time, your muscles and joints might get stiff and slow you down—or even cause injuries.

As a chiropractor, many of my new runners always ask me how to start running. I always tell them to be diligent with their warm-up.

A proper warm-up gets your blood pumping, wakes your muscles, and prepares your heart for the workout. It also helps your muscles loosen up, so your legs feel smoother from the first step.

The key? Your warm-up should feel like running. Do stretches, leg swings, and light cardio. Avoid holding stretches for too long before running.

Start slow, get your heart rate up, and avoid that slow first mile!

How to Warm Up in 5 Minutes for Running

1. Hips CARS

This warm-up helps improve your hip mobility and flexibility, which is essential for a smooth running stride.

How to Do It:

1. Stand tall, using a wall or support for balance on your left leg.
2. Tighten your core and keep your back straight.
3. Lift your knee toward your chest without leaning backward.
4. Push your knee out to the side while keeping your hips facing forward.
5. Point your foot up and move your knee backward, imagining you’re drawing a small circle with your knee.
6. Move your thigh behind you and squeeze your glutes (butt muscles).
7. Return your knee to the starting position.
8. Repeat for 10 reps on each leg.

💡 Quick Tips:
✔ Keep the movement smooth and controlled in hip rotation.
✔ Avoid leaning back—focus on keeping your core tight and your back straight.
✔ Use the wall or a bench to maintain balance.

Related Post: 15 Tips for Beginner Runners

2. Calf Raises

This warm-up strengthens your calves, which helps improve ankle stability and prevent injuries like Achilles pain and shin splints.

How to Do It:

1. Stand with your feet hip-width apart.
2. Rise onto your toes, holding at the top for a second.
3. Slowly lower back down, keeping your legs straight.
4. Repeat for 10-30 reps.

💡 Quick Tips:
✔ For extra stability, hold onto a wall or bench.
✔ Focus on rising up quickly and coming down slowly.
✔ Control the movement to avoid injury.

These exercises will help improve your hip mobility and calf strength, preparing you for a stronger and more injury-free run! 🚀

3. Tibialis Anterior Raise

The Tibialis Anterior Raise strengthens your shin muscles and helps prevent shin splints, improving your foot control for a smoother run.

How to Do It:

1. Stand tall and lean against a wall or support for balance.
2. Step your feet forward about 6 inches from the wall.
3. Lift both your toes off the ground while keeping your heels planted.
4. Slowly lower your toes back down and repeat the movement.
5. Perform 10-30 reps.

💡 Quick Tips:
✔ Start with your feet farther from the wall for an easier movement.
✔ To make it harder, move your feet closer to the wall.
✔ Keep your movements slow and controlled to fully engage your shin muscles.

This warm-up helps activate your shin muscles and prepare your legs for a strong, injury-free run! 🏃‍♀️💪

4. Standing Adductor Stretch

This warm-up helps loosen your inner thigh muscles (adductors), improving stride efficiency and reducing knee and hip strain.

✅ How to Do It:

1. Stand with feet wider than shoulder-width apart.
2. Shift your weight to one side, bending that knee while keeping the other leg straight.
3. Feel the stretch in your inner thigh of the straight leg.
4. Hold for 2-3 seconds, then switch sides.
5. Repeat 10-15 times per side.

💡 Quick Tips:
✔ Keep your chest lifted and back straight.
✔ Move smoothly—don’t bounce.
✔ Engage your core for better balance.

This stretch is a great way to activate your adductors and prepare for a strong, injury-free run! 🏃‍♂️🔥

5. High Knees (30 seconds)

High knees are great for increasing your heart rate, engaging your core, and preparing your hip flexors for running.

How to Do It:

1. Stand with your feet hip-width apart and arms relaxed by your sides.
2. Begin by lifting your right knee towards your chest, aiming to bring it as high as possible.
3. Quickly lower your right leg and lift your left knee to your chest.
4. Continue alternating knees as quickly as you can, while keeping your chest lifted and your core engaged.
5. Perform for 30 seconds.

💡 Quick Tips:
✔ Keep the movements light and controlled—avoid slamming your feet down.
✔ Swing your arms naturally to help with coordination.
✔ Focus on maintaining good posture—don’t lean forward.

This exercise helps prepare your body for a strong, explosive run! 💪🏃‍♀️

6. Leg Swings

Leg swings help improve hip mobility and muscle elasticity, reducing tightness and preparing your legs for running.

How to Do It:

1. Stand next to a wall or support, like a chair or railing, for balance.
2. Keep one leg straight and swing it forward and backward, starting with small movements and gradually increasing the range.
3. Continue swinging for about 10-15 reps on one leg.
4. Switch legs and repeat the movement.

💡 Quick Tips:
✔ Keep your upper body stable and avoid swinging your torso.
✔ Focus on controlled movements to avoid straining your muscles.
✔ For more stretch, try to get your leg higher as you swing forward.

Leg swings help loosen up your hips and prepare your body for a smoother run! 🚀

7. Butt Kicks

Butt kicks help increase blood flow, activate your quads, and prepare your hamstrings for running.

How to Do It:

1. Stand with your feet hip-width apart and arms relaxed by your sides.
2. Begin by jogging in place, but bring your heels toward your glutes with each step.
3. Keep your knees pointed downward, and avoid kicking your heels too high.
4. Focus on quick, light movements, and continue for 30 seconds.

💡 Quick Tips:
✔ Keep your upper body tall and relaxed—don’t lean forward.
✔ Focus on controlled movements to avoid tightness in your legs.
✔ Swing your arms naturally to help with coordination.

Butt kicks are a great way to get your legs moving and ready for a strong, explosive run! 💨

8. Shoulder Blade CARS

Shoulder Blade Controlled Articular Rotations (CARS) help improve upper body mobility, which is important for better running posture and to avoid tightness in your upper back.

How to Do It:

1. Stand tall with your feet hip-width apart and arms at your sides.
2. Start by rolling your shoulders forward in a circular motion, focusing on controlling the movement.
3. After 5-10 rotations, reverse the direction and roll your shoulders backward.
4. Perform 10 circles in each direction, making sure each movement is smooth and controlled.

💡 Quick Tips:
✔ Keep your neck relaxed and avoid shrugging your shoulders.
✔ Focus on making the circles as big and controlled as possible.
✔ Engage your core to maintain a stable upper body.

This exercise helps reduce stiffness in the shoulders and upper back, allowing for better posture and a smoother running form! 🏃‍♂️💨

Conclusion: Get Ready to Run Strong!

A proper 5-minute running warm-up sets the stage for a better, injury-free run. By increasing blood flow, improving muscle elasticity, and activating key muscle groups, you’ll run more efficiently and reduce injury risk. Try this warm-up before your next run, and feel the difference!

💡 Next Step: Want to improve your running? Check out our guide on proper running form for beginners!

H2: FAQs on Running Warm-Ups