How To Properly Warm Up Before You Run

Dynamic Running Warm-Up

If you are like some runners you prepare for your run by quickly bending over, touching your toes, then standing up and grabbing your foot behind your low back.  If you are like MOST runners, you don't even do that!  In place of a long-winded stance on why you should warm up and research showing that warming-up before exercise not only prevents injury but improves performance (1), we are just going to cover the bases of a great running warm up through our Bands, Balance, & Bounce Running Warm Up.

BANDS

  • Clamshell
  • Glute Bridge
  • Band Walks
  • Low Row

 

 


BALANCE

  • Plank
  • Dead Bug
  • Bird Dog
  • Single Leg Stance
  • Leg Swing

 


BOUNCE

  • Iron Cross
  • Scorpion
  • Mountain Climbers
  • Plank Twists
  • Butt Kickers
  • High Knees
  • A-Skips
  • Side Shuffle
  • Carioca
  • Reverse Shuffle Butt Kicker
 

Dr. Reheisse is a Board Certified Chiropractic Sports Physician practicing in Cottonwood Heights Utah. Revive Sport & Spine provides evidence-supported chiropractic care and conservative sports injury management.

(1) Fradkin, Zazryn, Smoliga.  Effects of Warming-Up on Physical Performance: A Systematic Review With Meta-analysis.  The Journal of Strength & Conditioning Research. January 2010.