How Long Should U Walk Before Running?

How Long Should U Walk Before Running?

Estimated read time: 2 minutes.

Are you looking to turn your walk into a run? If so, you’ve come to the right place! Walking is excellent exercise and has many health benefits, but it can also be used as a warm-up activity before running. Knowing how long to walk before beginning running will ensure that your body is ready for the increased physical strain on your muscles and cardiovascular system and help prevent any injuries from occurring. This post will discuss how long you should walk before running to get the most out of your workout routine.

The Benefits of Walking Before Running 

Walking is great for runners to warm up their bodies and gradually move into more strenuous activities. Not only does walking help increase blood circulation and loosen the muscles, but it also serves as an important mental warm-up; it gives your brain time to adjust from an inactive state to a more active one. Plus, walking helps reduce the risk of injury by slowly increasing your heart rate and bringing oxygenated blood to the muscles. 

How Long Should You Walk Before Running? 

Before running, you should spend at least 5 minutes slowly walking. This warm-up period can help prevent injuries and make the transition into running easier on your body. 

During this time, focus on loosening up your body by doing dynamic stretching such as arm circles, knee lifts, and butt kicks. This will help prepare your muscles for the longer distances associated with running.  

It’s important to remember that all individuals are different when it comes to physical activity; some may need more time than others in order to transition from walking to running safely. If you’re just starting out, try spending 10 minutes walking before running in order to give yourself enough time for a proper warm-up. 

Also, keep in mind that if you experience any pain or discomfort during this process, stop immediately and consult with a doctor or physical therapist before continuing any further activities. 


Walking is an important part of transitioning from being sedentary into becoming an active runner; it helps prepare both the body and mind for higher-intensity exercise while reducing the risk of injury in the process. When preparing for a run, spend at least 5 minutes slowly walking to adequately warm up before moving into higher-intensity exercises such as jogging or sprinting. And always remember—listen to your body! If something doesn’t feel right while transitioning from walking to running, take some extra time off or seek medical advice before continuing any further activity!


What are some good dynamic stretches to do before running?

Some good dynamic stretches before running include arm circles, butt kicks, lunges, and high knees. These exercises help increase blood circulation, loosen muscles, and prepare your body for more strenuous physical activity. ​

How often should I walk before running?

To warm up your body properly, you should aim to walk at least 5 minutes before every run. If you’re starting out, or feel like you need more time for a proper warm-up, try spending 10 minutes walking instead.

Is it better to walk before or after running?

It is generally recommended to walk before running to adequately prepare your body for the increased physical intensity of running. Walking afterward is also beneficial; it helps gradually cool down your body and reduce muscle soreness. ​

Joseph Peele