AI-generatedWarm up like an international footballer
The dynamic warm-up for hiking and trail running. Be ready to go in 5 to 10 minutes.
AI-generatedWarm up like an international footballer
The dynamic warm-up for hiking and trail running. Be ready to go in 5 to 10 minutes.
Before kick-off: what the pros have over youContents
Before kick-off at the 2026 World Cup, no international footballer simply walks onto the pitch. First, they work through a circuit: easy jogging, lunges and short accelerations. This dynamic warm-up protects muscles and joints while sharpening reactions.
The same principle works before a hut-to-hut hike or trail run, just in a more compact form. Cold muscles mean a greater risk of strains and injuries from stumbling. Want to get into the World Cup spirit? Visit the World Cup Arena.
Why those few minutes are worth it
Dynamic, not static: why cold stretching has had its dayContents
For a long time, the rule was: stretch first, then get going. Sports medicine has moved on. Holding stretches for a long time can temporarily reduce strength and jumping performance by 5 to 10 per cent, the opposite of what you need in the mountains.
Dynamic warm-ups are better: controlled, swinging movements that get your circulation going and take your joints through their full range of motion. At their core, professionals do the same thing, only more intensely.
The framework: 4 elements of every good warm-upContents
Whether it is an international football team, a hike or a trail run, a good warm-up always follows the same framework:
- Activate gently: 3 to 5 minutes of easy walking or jogging to raise your heart rate and get the blood flowing.
- Mobilise your joints: Circle your feet, knees, hips and ankles, then add torso rotations.
- Stretch dynamically: Leg swings and lunges. Hold positions only briefly and keep moving.
- Activate for your sport: Light running drills and short accelerations for impact and changes of pace.
5-minute warm-up for hikersContents
AI-generatedThis compact routine works without a mat or equipment, right by the car park or at the start of your hike. Allow around 5 to 8 minutes.
- 1
Arrive and ease in (1–2 min)
Walk briskly on level ground, letting your arms swing loosely. Optionally, walk backwards for one or two short sections to activate your calves and foot muscles.
- 2
Mobilise your joints (2–3 min)
Circle your ankles for 10 to 15 seconds on each side. Do 10 to 15 half squats, bringing your arms forwards and upwards. Standing torso rotations: gently turn your upper body left and right for 30 to 40 seconds.
- 3
Dynamic stretches for legs and hips (2–3 min)
Swing each leg forwards and backwards, using a tree or hiking pole for support, 10 to 15 repetitions per leg. Do lateral leg swings for the adductors, 10 to 15 repetitions per side. Finish with dynamic forward or lateral lunges, 8 to 10 per side.
10-minute warm-up for trail runnersContents
AI-generatedTrail running places greater demands on reaction speed, ankle stability and coordination than road running. That is why the warm-up can be a little more intensive. Use our pace calculator to plan your pace and heart rate zones to ease into your run at a relaxed intensity.
- 1
Easy jog and mobility (3–4 min)
Jog easily for 3 minutes on level ground, before heading onto steep trails. Circle your shoulders, swing your arms deliberately and include short torso rotations.
- 2
Dynamic stretches and leg control (3–4 min)
Swing your legs forwards, backwards and sideways, 10 to 15 repetitions per leg. Do dynamic lunges with a torso rotation, 6 to 8 per side. Add lateral lunges and shuffles, 6 to 8 per side, for the adductors and lateral chain.
- 3
Trail-specific activation (3 min)
Do two rounds of high knees and heel flicks for 20 to 30 seconds on a flat path. Then do two 20-second short, controlled accelerations on a gentle incline. Focus on quick but soft ground contact through the forefoot and midfoot.
Which warm-up suits your hike?
Ideal for
Hikers and trail runners who want to set off injury-free and feeling good.
Not ideal for
Anyone looking to improve mobility after exercise: static stretching after your hike is better suited to that.
The most common warm-up mistakesContents
Most mistakes are easy to fix:
- Static stretching before you start – reduces strength and reaction speed, so save it until the end of your hike.
- Going too fast when cold – use the first few minutes to ease in, not to run at race pace.
- Forgetting your ankles – especially on trails, foot stability can make the difference between rolling an ankle and stepping securely.
- Keeping it the same length in cold weather – on cold days or at altitude, add a few extra minutes.
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