You’re Not Warming Up — You’re Just Starting Slow
How to actually prepare your body so the run starts feeling good before mile two
Every runner knows they should warm up.
But most rush it — a few leg swings, a couple strides, maybe a stretch or two before jumping straight into their run. Technically, that’s something. But it’s not enough to actually prepare your body to run well.
I see it all the time in coaching. The tight calves, cranky knees, or sore hips at the start of a run aren’t usually from overtraining — they’re from under-preparing. Most runners treat the warm-up like something to get out of the way, not a chance to set the tone. Then they wonder why the first mile feels awful.
I’ve been just as guilty. I’ve been running long enough to know better, but I’ve rushed it plenty of times — usually when I’m short on time or just eager to get moving.
Dealing with a lingering foot arch issue, I’ve had to slow down and relearn the value of doing it with purpose. And it’s changed everything — not just for recovery, but for performance. When I actually take time to wake things up, everything feels smoother. My stride feels clean. My effort finds rhythm faster.
The warm-up isn’t about doing more. It’s about giving your body the chance to show up ready — instead of spending the first mile trying to catch up.
“The body achieves what the mind believes—but only if it’s prepared to.” — Dr. Stephen Seiler
Tired of starting every run feeling stiff and sluggish? Book your FREE Discovery Call and let’s build a warm-up and training system that helps you feel strong from the first step — not the fifth mile.
Start Before You Start
A warm-up is about more than getting loose — it’s about turning on the systems your body needs to run well.
When you start moving, your muscles, joints, heart, and lungs all have to shift from idle to performance mode. Blood flow needs to reroute toward working muscles. Your joints need to lubricate so they move smoothly. Your muscles need oxygen and temperature to rise so they can contract efficiently instead of stiffly. Even your nervous system needs a cue — a signal to start firing the right muscles in the right sequence for a steady, balanced stride.
That’s what a warm-up does.
It’s a short series of movements that wakes everything up in the order you’ll use it. It raises core temperature, improves circulation, increases mobility where you tend to tighten, and activates stabilizers that keep your form solid when fatigue sets in.
Without that prep, your body spends the first few minutes of your run playing catch-up — redirecting blood, raising temperature, and trying to sync your movement patterns on the fly.
A good warm-up doesn’t have to take long, but it can change everything about how your body performs. You’re not just getting ready to move — you’re switching every system into “run mode.”
The First Mile Problem
Ask any runner what the hardest part of a run is, and most will say the same thing — the first mile.
It’s the stretch where everything feels heavier than it should. Breathing is awkward, legs are stiff, and your mind starts wondering if today’s just not your day. But that rough start isn’t a sign of bad fitness — it’s your body still booting up.
When you first start running, your body relies on quick, stored energy — the same system that lets you jog across the street or climb a few stairs without a warm-up. That “emergency” system can power short bursts easily, but it burns out fast.
Once you move past those first few minutes, your body has to switch to its endurance systems — increasing oxygen delivery, heart rate, and muscle activation. If those systems aren’t ready yet, you feel it.
It’s why a few stairs you’re not prepared for are no problem, but several flights leave you winded. And it’s why most runners feel sluggish after that initial burst out the door.
After 15–20 minutes, everything finally catches up. Breathing settles, stride smooths out, and the effort feels sustainable again. That’s when most people say they “find their rhythm.” But that comfort isn’t random — it’s your body finally doing what a proper warm-up would have helped it do from the start.
A good warm-up makes that transition happen before your run even begins. Instead of waiting two miles for your body to find its groove, you start your run already in it.
Make the First Mile the Best One
A goodA good warm-up doesn’t have to be long — it just has to be intentional.
You’re trying to get your body ready to run, not wear it out before you start. A few minutes spent moving with purpose beforehand can change how the entire run feels.
Here’s a simple three-phase warm-up I use myself and with almost every athlete I coach:
1. Mobility
Start by moving every major joint through its full range of motion — ankles, knees, hips, spine, and shoulders.
Think leg swings, hip circles, ankle rolls, arm swings, and gentle torso twists The goal here isn’t to stretch; it’s to wake things up and alert your body to what’s coming. Spend 30–60 seconds per area, moving each joint about ten times in every direction. Include both circular and flex-and-straighten motions.
For example: bend your knee halfway and circle it 10 times in each direction, then fully bend and straight it a few times to get the joint lubricated and ready to handle impact. You’re not chasing flexibility; you’re establishing clean, easy motion.
2. Light Jog or Dynamic Movement
Next, bring your heart rate up gradually over a few minutes — usually less than ten. A slow jog, brisk walk, or a few dynamic drills (like high knees or skips) are enough; just get moving.
The goal is to build heat and rhythm. As your heart rate climbs, your muscles warm, oxygen delivery improves, and your breathing starts to sync with your stride. This phase isn’t about precision — it’s about connection. You’re easing your body and mind into the same rhythm, finding that early flow where movement feels coordinated and natural before the real work begins.
This can even double as the start of your run — just keep the effort low as you bring the intensity up gradually over the first few minutes, staying in your easy zones (Zone 1–2).
3. Specific Focus (Optional)
If something feels stiff or off after you’re fully warmed up — calves, hips, feet — give that area a little extra attention. A few more mobility drills, a short activation move, or even a brief massage with your hand can help.
When you take a few extra minutes to prepare this way, your body meets the run ready.
By the time you hit that first mile, everything’s already awake, aligned, and working together. You’re not easing into your run anymore — you’re already in motion.
Most runners think of the warm-up as optional — something you squeeze in if there’s time. But it’s really the start of the run itself. Those few minutes aren’t a delay; they’re your setup.
When you treat your warm-up with the same focus you give your workouts, everything shifts. The first mile stops feeling like a battle. The run starts feeling good sooner. And that sense of rhythm — that flow most people chase — becomes something you can create on purpose.
So the next time you lace up, take those few extra minutes to get your body ready to move the way you want it to.
What would change if your runs started feeling good from the first mile, not the fifth?