Running Warm-Up and Cool-Down: Simple Routines That Work

A short warm-up improves performance and reduces injury risk. A cool-down helps your body recover and keeps the next run easier.

5-Minute Warm-Up

• 2 minutes easy jog or brisk walk
• Leg swings, 10 per side
• High knees, 20 steps
• 3 short strides at moderate pace

5-Minute Cool-Down

• 3 minutes easy jog or walk
• Calf stretch and hip flexor stretch
• Slow breathing to relax the system