A dynamic stretching warm-up routine for your next workout

A useful pre-workout warm-up is not a test of flexibility, and it does not need to become a workout of its own. Start with a few minutes of easy movement, then practise the motions you will use at a comfortable pace and range. For a run, that means preparing to walk and jog before adding running drills; before strength work, it means moving the joints and muscles involved and then rehearsing the first exercise with little or no load.

What makes a warm-up dynamic?

Dynamic stretching uses controlled movement rather than holding a position still. You move your joints and muscles through a comfortable range, gradually increasing the range or pace as you feel ready. Think of marching, leg swings or a few shallow lunges, not bouncing hard at the limit of your flexibility.

That makes this routine different from a general morning stretching routine. A morning session may be about getting moving after sleep; a pre-exercise warm-up should lead directly into the activity you are about to do. It is also separate from a training plan: if you are building towards a first event, the sessions and progression belong in your running challenge training, not in the warm-up.

How long should you warm up?

Allow about 8 to 12 minutes as an illustrative starting point, not a required target. The NHS describes a warm-up of at least 6 minutes and lists marching, heel digs, knee lifts, shoulder rolls and knee bends in its pre-exercise warm-up advice. The right duration depends on the session, your starting point and how you feel. A gentle start may be enough before an easy activity; cold weather or a faster session may call for a longer, more gradual build-up.

The useful test is not whether you have completed a fixed number of drills. You should feel warmer and ready to begin, without being tired before the main session. Keep the first movements easy. If you feel stiff, make them smaller and slower rather than forcing a bigger range.

Which movements fit a run or a gym session?

Choose movements that prepare the parts of your body you are about to use. For a run, an easy walk and gentle lower-body drills make more sense than a long sequence of upper-body movements. For strength training, practise the movement patterns in the planned exercises. The Better Health Channel describes dynamic stretching as controlled, repetitive movement through a range used in the chosen activity, with pace and range increased gradually in its exercise preparation guidance.

For running, you could use marching, heel-to-toe steps, gentle alternating knee lifts and small leg swings while holding a wall or rail for balance if needed. England Athletics includes dynamic drills such as high knees among its running warm-up suggestions, but these can be scaled down: start with a march and only progress to a light jog or quicker drill if it feels comfortable, as noted in its running warm-up advice.

For a gym session, use shoulder circles and arm swings before an upper-body workout, or shallow squats and hip hinges before lower-body lifts. These are examples, not a prescribed set. Keep the movements controlled and choose a range that feels smooth; you do not need to copy an athlete’s speed or depth.

A simple routine to put into practice

The timings below are illustrative. Adjust them to suit your session and how you feel; the NHS routine offers another option, with its own exercise counts and timings.

1. Walk briskly or march easily for 3 to 5 minutes. Begin at a relaxed pace and let your arms move naturally.
2. March with controlled knee lifts for about 30 to 45 seconds. Lift only as high as feels comfortable, then return to an easy march.
3. Do 8 to 10 shallow bodyweight squats. Keep the movement smooth, and use a smaller bend if that feels better.
4. Do 8 to 10 hip hinges: soften your knees, send your hips back and return upright without rounding or forcing your back.
5. If you are running, add 2 or 3 short, relaxed bouts of brisk walking or light jogging, with easy walking between them. If you are lifting, rehearse the first exercise with no load or a light load instead.
6. Start the main session at an easy effort and build towards the planned pace or load rather than making the final drill an all-out effort.

You do not need to complete every movement. A brisk walk followed by a few drills may suit an easy run, while a strength session may benefit more from practising its first exercise. In warm weather, avoid making the preparation unnecessarily strenuous; in cold conditions, allow more time to progress gradually.

How can you tell if it is working?

Check in before you start the main effort. You should feel more prepared to move, not exhausted, breathless or forced into a painful range. If you still feel cold or stiff, repeat a minute or two of easy movement and keep the next drill gentle. If you feel pain, become unwell or notice symptoms that concern you, stop rather than trying to stretch through them.

A warm-up is one part of a sensible session, not a guarantee against injury. The Better Health Channel notes that evidence that warming up and stretching prevent exercise injuries is limited. Use the routine to prepare for the work ahead, then manage the session itself: choose an appropriate pace or load, pay attention to how you feel and adjust when needed.

Frequently asked questions

Should I do static stretches before a run?

A long, held stretch is different from a dynamic movement. For this routine, begin with easy walking or marching, then use controlled movements through a comfortable range. If you want to work on flexibility with held stretches, do that separately rather than forcing a deep stretch into a cold or uncomfortable muscle. If a particular stretch causes pain, stop and choose an easier movement.

Do I need a different warm-up for a strength session?

Use the same gradual start, but make the later movements resemble the exercises in your session. Before squats, for example, practise comfortable bodyweight squats; before an upper-body lift, move your shoulders and rehearse the movement without a heavy load. Then begin the planned exercise with an appropriately light load and increase it only as your technique and comfort allow.

Can a warm-up prevent running injuries?

A warm-up can help you transition into exercise, but it cannot guarantee that you will avoid injury. Injury risk has many possible contributors, including training load, recovery, health and the activity itself. Keep the movements comfortable, build your training progressively, and do not use a warm-up to push through pain. Seek appropriate medical advice if you have an injury or health concern.

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