The Best Running Warm-Up To Help Prevent Injury


If you are like SOME runners, you prepare for your run by completing two quick stretches. First, you bend over and touch your toes. Next, you stand up, grab your foot from behind, and pull it toward your butt.

If you are like MOST runners, you don't even do that!  In place of a long-winded stance on why you should be doing this and how research shows that warming-up before exercise not only prevents injury but improves performance. We are going to cover the bases of a great running warm-up through our Bands, Balance, & Bounce Running Warm-Up Routine.

Running Warm-Up Part 1: BANDS

  • Clamshell

  • Glute Bridge

  • Band Walks

  • Low Row



Running Warm-Up Part 2: BALANCE

  • Plank

  • Dead Bug

  • Bird Dog

  • Single-Leg Stance

  • Leg Swing


Running Warm-Up Part 3: 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.