Running Warmups, Cooldowns & Stretching

Your runs should start with a warmup and end with a cooldown to prepare your muscles for optimal performance and post-workout recovery.

How to Do Running Warmups

Take these steps for your running warmup:

1. Do five to 10 minutes of light aerobic exercise to loosen up your muscles and warm up for your run. Walk briskly, march, jog slowly, or cycle on a stationary bike. Don't rush your warmup.
2. Perform dynamic stretches and movements as part of your running warmup, including walking lunges, jumping jacks, or toe touches.
3. Begin your run with a slow jog and gradually increase speed. Slow down if you feel out of breath. This is part of knowing how fast you should run, and it's easy to start too fast.
4. Pay attention to your running posture and form when you begin your run. Ensure you are using the best technique before you speed up.

Benefits of Running Warmups

As you begin your running warmup, your blood vessels will dilate. Because of this increased blood flow, your muscles are primed with oxygen and ready to perform at their best. Blood flow also increases the temperature in your muscles for enhanced flexibility. 

Allowing your heart rate to increase gradually is beneficial, rather than immediately demanding max heart output by jumping full speed into your running routine. 

How to Do a Proper Cooldown

At the end of your run, take these steps:

1. Cool down by walking or slowly jogging for five to 10 minutes. Your breathing and heart rate should gradually return to normal.
2. Drink water or an electrolyte-infused drink to rehydrate your body.

Benefits of a Running Cooldown

The running cooldown keeps blood flowing throughout your body. Stopping suddenly can cause light-headedness because your heart rate and blood pressure can drop rapidly. Winding down slowly allows them to fall gradually.

While you will often hear that the running cooldown helps you work the lactic acid out of your muscles and prevent delayed onset muscle soreness the next day, research has not found this to be the case.

Should You Stretch Before or After Running?

Stretching used to be part of every running warmup and cooldown, but evidence shows it doesn't have the benefits one thought. Static stretching before, during, or immediately after exercise hasn't been proven to prevent injury or delayed onset muscle soreness.

There is some evidence, however, that dynamic (aka active) stretching after a warmup might benefit performance. This form of stretching is done with exercises that take your muscles through their full range of motion. Dynamic stretching also mimics actions you'll be taking in your workout.

Stretching cold muscles is never a good idea, so if you decide to include stretching in your running warmup, do so after your muscles are warm or as part of your cooldown.

Stretching Tips for Your Post-Run

Stretch after your run or as a separate activity. Typical post-run stretches include the hamstring stretch, quad stretch, calf stretch, low lunge stretch, IT band stretch, butterfly stretch, hip and backstretch, arms and abs stretch, and triceps stretch. Use these tips for proper stretching:

• Don't bounce. Hold each stretch for 15 to 30 seconds.
• Don't stretch through pain. Don't stretch beyond the point where you begin to feel tightness in the muscle. Do not push through muscle resistance and never stretch to the point of pain. As you feel less tension, increase the stretch until you feel the same slight pull.
• Stretch both sides. Don't just stretch your left calf because you feel tightness on that side. Stretch both sides equally.
• Don't hold your breath. Stay relaxed and breathe in and out slowly. Make sure you don't hold your breath. Take deep belly breaths.

A Word From Verywell

Research is catching up with what runners have been doing (and what their coaches have taught) for decades. Warming up before exercise is beneficial, but you can skip the stretching if you don't find it works.

If you are starting a new fitness routine, speak with a healthcare professional to help determine the optimal running warmups and stretching routine for you and your health. Enjoy your run!