Warm-up and cool-down essentials for runners

How you begin and end a run shapes the work in-between. Here’s how to build warm-ups and cool-downs that support stronger, more consistent training.

A woman bent over one leg, touching her toes.

It’s tempting to head straight out the door, but a thoughtful warm-up prepares your body to run well, and consistently. It helps you find rhythm sooner, reduces injury risk, and supports long-term progress (even if it feels tedious in the moment).

Here are your warm-up and cool-down essentials.

3 steps for an effective warm-up

Clothing matters. Layer up in moisture-wicking fabric in the winter and choose lightweight, loose-fitting clothing in warmer weather . Once you're set, ease into your warm-up:

1. Walk or jog three to five minutes: Start gradually to increase circulation and signal to your body that work is coming. Start slow and alternate between gentle jogging and walking to keep things relaxed.

2. Do form drills for strength and mobility: Think tall posture, engaged core and controlled knee drive. Keep movements intentional.

3. Move through dynamic stretches: Dynamic movements warm the muscles and improve your range of motion while preparing your joints for impact. Limit static stretching.

The lower half of a runner doing a high knee warm-up.

A runner twists stretches in the background and a focus on calves and On running shoes in the foreground.

Examples of dynamic stretches:

- Jumping jacks: Controlled, rhythmic movement to warm the whole body. - Forward jacks: Assume a split stance position and drive your arms front to back. - Squats with walkout: From a squat, walk your hands into a plank, then return. - Walkouts with knees to elbows: From standing, walk out to plank, drive each knee towards its elbow, then walk back up.

4 steps to a strong post-run cool-down

A cool-down helps your body shift from effort to recovery. Before you shower, take a moment to rev your system down gradually. Have some sips of water, add a warm layer (like these sweatpants) and move through the following:

1. Jog or walk for three to five minutes: Ease your heart rate down with light movement. 2. Do some strides: Short, controlled, and fast accelerations for about 15 to 30 seconds. These help you practice good form at quicker speeds and wake up your neuromuscular system so running faster feels more natural on workouts or race days. 3. Practice static stretching for five to ten minutes: Hold each stretch for at least 30 seconds. Focus on major muscle groups you just worked and don’t forget to breathe. 4. Spend time foam rolling: Move slowly, especially over stiff areas. Aim for five to ten minutes.

A woman stretching with her hands above her head, while a man stretches in the foreground.

Examples of static stretches:

- Reach toward your toes to lengthen the hamstrings - Press against a wall with one leg extended behind you to stretch the calves - Gently pull your heel toward your glutes to stretch the quads

Make the most out of your runs with warm-ups and cool-downs

You should treat your warm-up and cool-down as an essential, non-negotiable part of consistent training. They’re part of the run. When you prioritize both, you support better movement patterns, reduce injury, and recover better for the next session.

If consistency feels hard, consider recruiting a friend to run or join a running club. It’s easier (and more fun) when someone’s training beside you.