Warm-Up & Cool-Down Routines

Overview

Skipping your warm-up and cool-down is the fastest way to pick up an injury. These simple routines take 10 minutes total and will keep you running for longer, feeling better, and recovering faster.

Golden Rule: Never run on cold muscles. Even 5 minutes of warming up makes a massive difference.

The Warm-Up (5 Minutes Before Every Run)

Your warm-up prepares your muscles, joints, and cardiovascular system for the work ahead.

Dynamic Stretches

Do each movement for 30 seconds:

Exercise	How To Do It
Leg swings (forward/back)	Hold a wall or tree for balance. Swing one leg forward and back like a pendulum. 15 each leg
Leg swings (side to side)	Same position, swing leg across your body and out to the side. 15 each leg
Walking lunges	Step forward into a lunge, alternating legs. 10 total
High knees	Jog on the spot, driving knees up to hip height. 20 total
Butt kicks	Jog on the spot, flicking heels up to your backside. 20 total
Hip circles	Hands on hips, circle your hips like a hula hoop. 10 each direction
Arm circles	Big circles forward, then backward. 10 each direction

Pre-Run Activation

After your dynamic stretches, do a 2-minute brisk walk gradually building to a slow jog. This gets your heart rate up gently before you hit your running pace.

The Cool-Down (5 Minutes After Every Run)

Your cool-down helps your body transition from exercise back to rest. It reduces muscle soreness and improves flexibility.

Step 1: Walk It Off (2 Minutes)

Slow your run to a jog, then a walk. Let your heart rate come down gradually — don't just stop dead.

Step 2: Static Stretches (3 Minutes)

Hold each stretch for 20–30 seconds. Don't bounce — just hold and breathe.

Stretch	Target Muscle	How To Do It
Standing quad stretch	Front of thigh	Stand on one leg, pull the other foot to your backside
Standing calf stretch	Calves	Step one foot back, press heel into the ground, lean forward
Hamstring stretch	Back of thigh	Step one foot forward, straighten the leg, hinge at hips
Hip flexor stretch	Front of hip	Step into a lunge, push hips forward gently
Glute stretch	Backside	Cross one ankle over the opposite knee, sit back slightly
Side stretch	Core/obliques	Reach one arm overhead and lean to the opposite side

Common Mistakes

Mistake	Why It's Bad	What To Do Instead
Static stretching before a run	Cold muscles don't stretch well — risk of tears	Use dynamic stretches before, static after
Bouncing in stretches	Can cause micro-tears in muscles	Hold each stretch steady
Skipping the cool-down	Leads to tight muscles and delayed soreness	Even 3 minutes helps — don't skip it
Rushing through it	Defeats the purpose entirely	Take your time, breathe deeply

Quick Reference

When	What	Time
Before running	Dynamic stretches + brisk walk	5 min
After running	Walk + static stretches	5 min

Tips

• Make it a habit — do the same routine every time so it becomes automatic
• Listen to your body — if something feels tight, spend extra time on it
• Breathe deeply during stretches — it helps muscles relax
• Don't rush — this is your body's preparation and recovery time

What's Next?

Now that you've got your routine sorted:

• Start training with the Couch to 5K plan
• Learn proper Running Form & Technique