Koşuya çıkmadan önce iyi ısınmazsan sakatlanabilirsin.

Koşmak means to run in general.

Koşuya çıkmak is an idiomatic phrase that means to go out for a run / to go running.

• koşu = running, a run (noun)
• -ya = dative case (to / for)
• çıkmak = to go out, to leave, to go up

Literally, koşuya çıkmak is something like to go out to the run, which corresponds to English to go for a run.

You would normally use koşuya çıkmak when you talk about starting an exercise run, not just the physical act of running itself.

Because of the idiom and the verb that follows:

• The base noun: koşu (a run, running)
• The verb used: çıkmak (to go out)

With çıkmak, you usually use the dative case to show destination or purpose:

• ev → eve çıkmak (to go up to the house)
• sahne → sahneye çıkmak (to go on stage)
• koşu → koşuya çıkmak (to go for a run)

So koşuya is koşu + -a (dative: to/for the run).
Koşmaya would go with başlamak (to start) instead, e.g. koşmaya başlamak = to start running.

-madan / -meden is a suffix meaning without doing / before doing, and it's often combined with önce (before).

• koşuya çıkmak = to go for a run
• Drop -mak and add -madan: koşuya çıkmadan = without going for a run / before going for a run
• Add önce (before): koşuya çıkmadan önce = before going for a run

Structure:

• [verb stem] + mA + dan + önce → before doing X

So the whole chunk koşuya çıkmadan önce functions like a time clause: before you go for a run.

Because the sentence is expressing a warning / negative condition: if you do not warm up well.

• ısınmak = to warm up (intransitive, for people/objects themselves)
• iyi = well
• ısınmazsan = if you don’t warm up

Breakdown of ısınmazsan:

• ısın- (warm up)
• -ma- / -me- = negative
• -z (part of the aorist in negative form)
• -san = sen conditional ending (if you…)

So:

• iyi ısınmazsan = if you don’t warm up well
• iyi ısınırsan = if you warm up well (positive)

The meaning needs the negative, so ısınmazsan is correct.

Both come from the same root ısı (heat), but:

• ısınmak = to get warm, to warm up (intransitive, reflexive-like)

  • vücut ısınmak = the body gets warm
  • iyi ısınmak = to warm up well (in exercise)

• ısıtmak = to heat (something), to warm (something) up (transitive)

  • suyu ısıtmak = to heat the water
  • evi ısıtmak = to warm the house

In this sentence, ısınmak is about your body warming up, so the intransitive ısınmak is used.

Sakatlanabilirsin can be broken down like this:

• sakat = disabled, injured
• -lan- = become / get (a suffix that makes an inchoative/reflexive verb)
  • sakatlanmak = to get injured / to be injured
• -abil- = can, to be able to / possibility
• -ir = aorist (here used in a general/future-like sense)
• -sin = sen (second person singular)

So:

• sakatlan-abil-ir-sin ≈ you can get injured / you may get injured

The -abil- here expresses possibility, not just ability: “there is a chance that you’ll get injured.”

Yes. Turkish often uses the aorist form (-ir) with -ebil- to express a general possibility about the future.

In context:

• iyi ısınmazsan = if you do not warm up well (from now/whenever)
• sakatlanabilirsin = you may get injured (as a consequence, typically in the near or general future)

So while it’s not the strict gelecek zaman (future tense -ecek/-acak), the meaning is future/possible outcome.

In Turkish, subject pronouns (ben, sen, o, etc.) are usually dropped if the verb ending already shows the person clearly.

Here:

• ısınmazsan
  • -san = sen (if you…)
• sakatlanabilirsin
  • -sin = sen (you can…)

Because both verbs clearly mark second person singular, adding sen is optional and usually unnecessary in neutral speech.

You could say Sen koşuya çıkmadan önce iyi ısınmazsan sakatlanabilirsin, but it would sound more emphatic: If you don’t warm up well… (with stress on you).

iyi means good / well. In this sentence, it modifies ısınmak:

• ısınmak = to warm up
• iyi ısınmak = to warm up well / to warm up properly

If you say:

• Koşuya çıkmadan önce ısınmazsan sakatlanabilirsin.

it would mean: If you don’t warm up before going for a run, you may get injured.

That’s still correct, but iyi emphasizes the quality of the warm-up: not just warming up, but doing it properly.

You can move some parts, but you have to be careful with meaning and naturalness.

Original:

• Koşuya çıkmadan önce iyi ısınmazsan sakatlanabilirsin.
  • If you don’t warm up well before going for a run, you may get injured (when running).

If you say:

• İyi ısınmazsan koşuya çıkmadan önce sakatlanabilirsin.

this sounds odd, because it suggests: If you don’t warm up well, you may get injured before going for a run — which is a strange idea.

More natural alternatives that keep the meaning:

• İyi ısınmazsan koşuya çıkarken sakatlanabilirsin.
• Koşuya çıkarken, iyi ısınmazsan sakatlanabilirsin.

But the original word order is the most natural and clear for the intended meaning.

Yes, but the nuance changes slightly.

• koşuya çıkmadan önce = before going for a run
• koşuya çıkarken = while/when (you’re) going for a run / as you go out for a run

If you say:

• Koşuya çıkarken iyi ısınmazsan sakatlanabilirsin.

it sounds more like: If you don’t warm up well when/as you go for a run, you may get injured.
The time is less clearly “before” and more “around the moment of going / as you’re starting.”

The original -madan önce is more explicit about doing the warm-up beforehand.

The ending -sin makes it informal, singular “you” (addressing one person you are familiar with).

• sakatlanabilirsiniz = polite / plural “you”
  (formal singular or talking to more than one person)

So:

• To a friend: sakatlanabilirsin
• To a group or politely to a stranger: sakatlanabilirsiniz

Yes. For a stronger, more certain warning, you can drop -ebil- (possibility) and change the tense:

• Koşuya çıkmadan önce iyi ısınmazsan sakatlanırsın.
  = If you don’t warm up well before going for a run, you (definitely) get injured / you’ll get injured.

Here:

• sakatlanırsın = you get injured (aorist used as a strong general rule, close to “will” in effect)

This sounds more definite and strict than sakatlanabilirsin, which suggests a risk rather than a certainty.