🏃‍♀️ Quick Warm Up & Cool Down Routines for Runners

Frank Sinclair
Aug 5
3 min read

Simple 3 and 5 Minute Routines to Run Better and Recover Faster

Let’s be honest. Most runners (and I say this with love) have one method:

🔹 Trainers on

🔹 Out the door

🔹 Regret 5 minutes later when your hamstring reminds you you're not 21 anymore

I get it. You’re busy. You want the buzz of the run, not the faff before and after, but a solid warm up and cool down could be the secret sauce to helping you run stronger, feel better, and actually want to go again tomorrow.

In this post, I’ll show you:

A 3-minute warm-up for runners

A 5-minute cooldown and stretch routine

The benefits of both, backed by science, and common sense!

🔥 Why You Should Warm Up Before Running

Whether you’re heading out for a 5K or a gentle jog, warming up prepares your body for action.

Top benefits of a running warm up:

Increases blood flow to your muscles
Prepares joints and tendons for movement
Boosts performance and running efficiency
Reduces risk of injury and soreness

Even just a few minutes of dynamic movement can make a huge difference.

▶️ Try This: 3-Minute Warm-Up for Runners (Watch on YouTube)

This routine is:

Beginner-friendly
Requires no equipment
Designed specifically for easy running prep. Perfect before heading out the door!

🧘‍♀️ Why You Need to Cool Down After Running

Finishing a run and flopping on the sofa might feel great… until the stiffness kicks in. A proper cool down helps your body transition from high intensity to rest and recovery mode.

Key benefits of a post-run cooldown:

Promotes circulation and speeds up recovery
Reduces muscle tightness and soreness
Improves flexibility and joint health
Supports long-term injury prevention

▶️ Try This: 5-Minute Cool Down Stretch Routine (Watch on YouTube)

This includes:

Gentle movements to lower your heart rate
Targeted stretches for hips, hamstrings, and calves
Guided breathing to help you relax and recover

🙌 Make It Part of Your Routine

You don’t need to spend 20 minutes foam rolling or stretching like a gymnast. Just 3 minutes before and 5 minutes after your run can work wonders for how your body feels, especially if you're over 40 or coming back from injury.

These videos are also featured inside the FWF Academy my online hub for adults who want to get fitter, stronger, and feel better without the pressure of traditional gyms.

Start Your Free 14 Day Trial Today!

💬 Frequently Asked Questions

Do I really need to warm up before every run?

Yes! A short warm up activates key muscles, loosens joints, and gets your body ready to move. Skipping it increases your risk of pulling something early on.

What’s the best cool down after a run?

The best cooldown includes gentle movement (like walking) followed by targeted stretches for your lower body. My 5 minute video is a great place to start.

Can these routines help prevent running injuries?

Absolutely. Many common running injuries come from tight muscles or poor mobility. Warming up and cooling down consistently can help reduce strain and keep you running pain free.