Trail running asks more of your body than road running: uneven ground, sudden climbs, roots, rocks and rapid changes of direction. Starting a trail run cold is an invitation to a twisted ankle or a pulled muscle. A proper warm-up takes about ten minutes, and it is one of the highest-value habits in all of running.

Begin with five minutes of easy jogging on flat, smooth ground, or brisk walking if you are new to running. The goal is simply to raise your heart rate, warm your muscles and get blood flowing to your legs. You should finish this phase feeling warm and slightly breathless, but not tired. If the trailhead is at the bottom of a climb, walk the first few minutes uphill rather than running straight into it.

This gentle start also gives you a chance to check how your body feels today. Stiffness, a niggle in a knee, or unusual fatigue are all useful information. If something feels off, adjust your plan: shorten the run, slow down, or choose an easier route. A warm-up is also a diagnostic tool, not just a ritual.

After the easy jog, spend three to four minutes on dynamic movements, which are controlled stretches done while moving. Leg swings forward and sideways loosen the hips. Walking lunges open the hip flexors and activate the glutes. Calf raises prepare the Achilles for the demands of climbing. Ankle circles and single-leg balance work wake up the stabiliser muscles that protect you on uneven ground.

Avoid static stretching before a run, holding a stretch still for thirty seconds, because it can temporarily reduce muscle power and does not prepare you for movement. Save static stretches for after the run, when your muscles are warm and the goal is recovery rather than preparation. Dynamic movement is the right tool before you run.

The final step is a few short accelerations, sometimes called strides or pick-ups. Run for about twenty seconds at a comfortably fast pace, then walk or jog slowly to recover, and repeat three or four times. These wake up your nervous system, practise the faster leg turnover you will need on the trail, and make the start of your run feel smooth rather than shocking.

By now you should feel warm, loose and alert, with your breathing slightly raised. That is the right state to begin a trail run. The whole routine takes ten minutes, and it pays for itself many times over in fewer injuries, better first kilometres, and more enjoyable runs.

It is also worth adapting your warm-up to the conditions. On a cold morning, your muscles need longer to warm up, so extend the easy jog to seven or eight minutes and add a few extra dynamic movements. In hot weather, a shorter warm-up is enough, but take extra care to hydrate before you start. If the trail begins with a steep climb, walk the first section rather than running into it cold, and let your breathing settle before you push the pace. Some runners carry a lightweight layer for the first kilometre and tie it around their waist once warm. The warm-up is not a fixed ritual, it is a way of listening to your body and the conditions, and adjusting accordingly.

A good trail warm-up takes ten minutes: easy jogging, dynamic moves for ankles and hips, and a few short pick-ups. Skip the static stretching until after the run. Warm up properly and the trail will feel kinder from the very first step. Make the warm-up a non-negotiable part of every run, just like lacing your shoes, and your body will reward you with fewer injuries and better runs for years to come.