Whether you’re training for your first marathon or you’re a seasoned runner aiming for a personal best, there’s one thing all runners have in common: the need to protect their joints. The repetitive stress of long-distance running can take a toll on your knees, hips, or shoulders if your form is off. That’s why warm-ups and cool-downs aren’t optional—they’re essential.
At ROC, we work with runners at every level to prevent further injury and support recovery. Our physicians often see injuries that could have been avoided with the right prep and recovery routines. Let’s take a closer look at why warming up and cooling down matters, and how you can do both effectively.
The Role of a Proper Warm-Up
Warming up prepares your body and your joints for the work ahead. It increases your heart rate, boosts blood flow to muscles, and activates the joints most impacted by running.
Key Benefits of Warming Up:
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- Injury prevention: Dynamic warm-ups reduce strain on the knee, hip, and ankle joints by gradually increasing load.
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- Improved performance: A good warm-up primes your body to perform more efficiently from the first mile.
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- Better range of motion: Mobilizing the hips and glutes can support proper running form and reduce compensation injuries that affect the shoulders and lower back.
Try This Warm-Up Routine (5–10 minutes):
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- Leg swings (forward and side-to-side)
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- Walking lunges with a twist
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- Hip circles
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- Arm circles (yes—your upper body matters too!)
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- High knees or light jogging
Why Cooling Down Matters Just as Much
Skipping your cool-down can leave you tight, sore, and more vulnerable to injury in the days that follow a long run.
Key Benefits of a Cool-Down:
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- Aids in recovery: Gradually lowering your heart rate and stretching tired muscles can reduce soreness.
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- Flushes out lactic acid: Keeps stiffness at bay and helps you feel better for your next training day.
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- Protects joints and tendons: Gentle post-run stretching reduces tension in the hips, knees, and Achilles tendons, which are especially susceptible after high mileage.
Post-Run Cool-Down Routine (5–10 minutes):
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- Light walking
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- Static stretching (hamstrings, calves, hip flexors, quads)
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- Foam rolling or massage for tight areas
FAQ: Warming Up & Cooling Down
Q: How long should my warm-up and cool-down be?
A: Aim for 5 – 10 minutes each. If you’re running in cold weather or recovering from injury, go closer to 10.
Q: Can I just stretch before running?
A: Static stretching before a run isn’t ideal. Instead, focus on dynamic movements that activate the muscles you’ll use during your run.
Q: Do I really need to cool down after a short run?
A: Yes, even short distances create muscle strain. A cool-down helps you avoid tightness and improves your recovery time.
Q: My shoulders get sore during long runs. Why?
A: This often comes from tension or poor arm swing form. A proper warm-up that includes upper body activation can help, along with posture-focused strength training. Learn more in our blog, “How to Improve Your Running Form to Prevent Injuries.”
Stay Strong, Run Smart
Running is as much about prevention as it is about performance. Warm-ups and cool-downs help safeguard the joints and muscles you rely on mile after mile. If you’re feeling aches that aren’t going away or that are preventing you from reaching your goals, our team at ROC is here to help.
Schedule an appointment with ROC’s sports medicine team today.
ROC is a proud sponsor of the 2025 Portland Marathon. This post is part of our “Never Miss a Mile” campaign. To see all of our running tips, please visit our Portland Marathon page.
