What should I do before I go running?

Check the weather and dress for it, put on proper running shoes, and have water ready if it's hot or you're going far. Then do a dynamic warm-up — leg swings, lunges, high knees — and start with a few minutes of brisk walking or easy jogging before picking up the pace. That short prep is what makes a run feel good instead of a slog.

Should I stretch before or after running?

Do dynamic stretches — moving warm-ups like leg swings and lunges — before you run, and save static stretches (holding a stretch) for afterwards, when your muscles are warm. Cold static stretching before a run doesn't prevent injury and can briefly reduce power. A brisk walk or easy jog is the best warm-up.

How should I dress for running in cold weather?

Dress for about 10°C / 15°F warmer than the actual temperature, because you heat up quickly once you're moving. Use moisture-wicking layers you can unzip or remove rather than one heavy jacket, and cover your hands and ears, which lose heat fastest. Avoid cotton — it holds sweat and turns cold and heavy.

Running Prep Checklist

The difference between a run you enjoy and one you cut short is usually in the ten minutes before you start. Checking the weather, dressing for it, and warming up properly turn a cold, stiff start into an easy one. This checklist covers everything to sort before you head out the door, whether it's an easy 5K or a long training run. See the rest of our health and fitness checklists.

Curated by the Gisti team · Updated July 2026

Running Prep Checklist · 14 items

Check the forecast and temperature right before you go
Dress for about 10°C / 15°F warmer than it reads — you heat up fast once moving.
Dress in moisture-wicking layers you can shed, not cotton
Lace up proper running shoes with tread and life left in them
Most running shoes are done at 500 to 800 km — worn soles invite injury.
Have water ready, and drink if it's hot or you're going long
Plan your route and distance, noting where you can refill or cut it short
Queue a playlist or podcast, but keep one ear on traffic
Bone-conduction or open earbuds let you still hear cars and cyclists.
Tell someone your route, or share your live location if running alone
Do a dynamic warm-up: leg swings, lunges, and high knees
Save static stretching for after — cold static stretching doesn't prevent injury.
Start with 3 to 5 minutes of brisk walking or an easy jog
Ease into your target pace rather than sprinting off the line
Going out too fast is the most common way to blow up mid-run.
Keep your breathing steady and your shoulders and hands relaxed
Cool down with a few minutes of easy walking at the end
Do your static stretches while your muscles are still warm
Log your distance, time, and how you felt
A simple log shows progress and flags when you're overdoing it.

Make it yours in Gisti

Open this checklist in Gisti to tick items off, add your own, set reminders, and keep it in sync across Android and the web. AI can tailor every item to your exact situation.

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