How To Warm Up Before Running 5km

Reduce injury risk and improve your run time by learning how to warm up before running 5k. A proper warm-up for runners is about more than just walking or a slow jog, focus on these running tips and warm up both your body and brain!

Woman in tank top and blue shorts running outside with text on the image.

It’s not a secret that warming up before a workout is important (check out how and why to warm up) but what about before you run 5km?

Most people do a few leg swings, walk for a block, and jump right in. However, learning how to warm up before a run is just as important as the run itself.

One of the number one mistakes I see people make is not warming up- in both strength training and running goals.

This doesn't mean you need to take 20 minutes out of your day to get ready, if you're strategic a 5-minute warm-up can go a long way to helping your 5km run feel smooth.

In the past, I’ve definitely run out the door. Literally. And while I slow my pace for that first 0.5km my body isn't ready. Those runs tend to leave me a bit more achy and my performance a bit less awesome. This is one of the biggest beginner running tips I learned.

Benefits Of A Proper Running Warm Up

The truth is, that learning how to warm up before a run benefits your mind just as much as your body. Some of the things you can expect are:

Improved mobility
Get your mind in the game
Warm-up your muscles (increase blood flow) so maximal exertion is possible
Lubricate the joints
Overall prevent injury

How To Create A Proper Running Warm up For 5km

While it may seem simple to increase your walking pace or do some calf raises. Your 5km warm-up needs to include more than that.

It needs to target the muscles you'll be using (like hip flexors, calves, glutes, hamstrings, and quadriceps) in a movement-based way.

Likewise, make sure to warm up in your running shoes so that your feet have time to adjust.

Need new kicks? Check out the difference between On Cloud and Ultra Boost running shoes. Though I'm an ASICS or New Balance girl myself, those are two popular ones!

If you want a better 5km time (and want to keep yourself injury-free) focus on the following areas in your warm up.

Total body mobility and flexibility through the ankles, hips, and hamstrings
Strength in the lower body especially the glutes (gluteus minimus exercises help)
Dynamic power moves that mimic running
Even light hamstring exercises to help get them ready to go

5-Minute Warm Up For 5km Run

Below is a basic 5km running warm-up to rock. It’s simple, and can be done anywhere. It's a combo of dynamic stretching and basic strength exercises to improve blood flow.

Give your body a few minutes to adjust and truly think about the movements you’re doing. This is the best way to truly maximize running warm-up exercises before hitting the pavement (or if you’re lucky, a trail!).

Duck Walks	30 seconds
Sumo Squat With Calf Raise	10 reps
Lunge with rotation	5/side
Dynamic Pigeon	10/leg
Glute walkout	30 seconds
Figure 5 reaches	5/side
Figure 4 Rotations	5/side

Build Your Own 5km Warm Up

Below are my go-to exercises that I rotate through on my 5km runs. They're a great mixture of everything you need to get both your muscles and joints ready.

Choose 4-5 and make a mini circuit of them to use as your 5km running warm up.

There are a lot more out there like walking floor sweeps, leg swings and the A-skip but the ones above are a great start to reduce injuries and help you run a better 5km.