Why Your Warm-Up Matters (and What Most Runners Get Wrong)

Let’s get one thing straight: warming up is not optional. But it’s also not just jogging slowly for five minutes or swinging your legs around a few times. A proper warm-up primes your body for performance, helps prevent injury, and sets the tone for the entire run. And yet, most runners either skip it, rush through it, or do the wrong kind of prep altogether.

Here’s what the research — and years of working with runners at every level — says about getting it right.

What a Good Warm-Up Actually Does

A proper warm-up does more than just get your heart rate up. It increases blood flow to working muscles, raises core and muscle temperature, lubricates joints, and activates the neuromuscular system. That means your body is better prepared to move with control and power from the first step.

A 2024 review of endurance coaching practices found that warm-ups are a non-negotiable part of effective training sessions. Coaches emphasized dynamic movement and muscle activation — not static stretching — to enhance coordination, readiness, and overall session quality (Cardenas-Hernandez et al., 2024)​.

Another study on prehabilitation strategies in recreational runners found that those who incorporated dynamic glute, core, and single-leg activation drills before running were more likely to stay injury-free and felt more confident in their stride (Linton et al., 2022)​.

And if you're heading into a hard effort or technical terrain? Skipping a warm-up can increase your risk of fatigue-related breakdowns. Research in trail runners found that neuromuscular fatigue and mechanical inefficiency were more pronounced in runners who didn’t adequately prepare their lower limbs before long uphill events (Giovanelli et al., 2016)​.

What Most Runners Get Wrong

Too many runners still rely on static stretching before a run. Not only does this fail to activate the muscles you’ll need for efficient movement, but it can actually dull power output. Static stretching is better saved for after the run.

The other big mistake? Rushing the warm-up or skipping activation. Without activating your glutes, calves, and core, you’re asking your body to move at full effort without the stabilizers turned on. That’s when compensations happen — and that’s how injuries sneak in.

Let RUNsource Guide You

If you're not sure what your warm-up should look like before an easy run, workout, or race — we've got you. RUNsource includes dynamic warm-ups, running drills, and glute activation videos designed specifically for runners. Whether you’re training on flat roads, trails, or hills, you’ll find guided routines to match your day’s training and keep your body moving well. It’s the prep work most runners skip — and the kind of detail that keeps you healthy and consistent.

Start Stronger, Run Smarter

Warming up isn’t extra. It’s part of the work. Done right, it helps you move better, perform better, and recover faster. Done wrong — or not at all — and you’re leaving yourself open to fatigue, sloppy form, and injury risk. So start smart. Your future miles will thank you.

#RUNsource #Runwithfastbananas #RUNsourceperformance #RUNsourcepreventionequalsperformance #warmup

References

1. Cardenas-Hernandez D, Garvey J, et al. Integrating performance preparation: A review of training structure and adaptation in endurance athletes. Br J Educ Technol. 2024;58(3):112–120​.

2. Linton L, Barr M, Valentin S. Prehabilitation for recreational runners: Motivators, influencers, and barriers to injury prevention strategies for running-related injury. J Sport Rehabil. 2022;31(1):1–10. doi:10.1123/jsr.2021-0364​.

3. Giovanelli N, Taboga P, Rejc E, Simunic B, Antonutto G, Lazzer S. Effects of an uphill marathon on running mechanics and lower-limb muscle fatigue. Int J Sports Physiol Perform. 2016;11(4):522–529. doi:10.1123/ijspp.2014-0602​.