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Simple Warm-Up for Runners

by | Nov 13, 2021 | Exercise, Running | 0 comments

Convincing runners to incorporate warm-up routines into their regimen can be challenging, despite its critical role in safeguarding the body. Over my 12+ years of clinical practice, I’ve observed that runners are primarily motivated by one principle: they just want to run. While the simplicity of running is appealing, neglecting warm-ups can have detrimental effects on performance and injury prevention.

Warm-ups: Vital for Injury Prevention

Research highlights warm-ups as a crucial strategy for preventing injuries in various sports, including running. Purposeful movements designed to prepare the body enhance its ability to withstand the stresses of physical activity. Given the high injury rates among runners, ranging up to 80%, implementing warm-up routines becomes imperative, especially for new runners or those with a history of injury.

Warm-up to Prevent Running Injury Image

Understanding the Strain on the Body

Running exerts significant stress on the body, with each leg enduring loads of up to five times the body weight. The body’s mechanisms, including muscle contractions and tendon elasticity, mitigate these stresses, highlighting the importance of preparing the body through a runner-specific warm-up.

Leveraging Dynamic Warm-ups

Dynamic warm-ups, unlike static stretching, have shown promise in improving running efficiency and performance. These exercises mobilize key joints, enhance blood flow, and activate relevant muscle groups, setting the stage for a smoother and more effective run.

Enhancing Running Experience

Apart from injury prevention and performance enhancement, incorporating warm-up routines leads to a more enjoyable running experience. Research suggests that a proper warm-up reduces perceived effort during runs and alleviates common complaints like stiffness and joint discomfort.


Image of a Dynamic Warm Up

Implementing the Runner Six Dynamic Warm-up Routine

The “Runner Six” dynamic warm-up routine, comprising six exercises performed for six repetitions each, is a simple yet effective way to prepare for runs. Consistency is key, with runners advised to perform this routine before every run for at least six weeks to experience tangible benefits.

The video below is a routine I put together several years ago for my runner patients. It is simple and extremely easy to commit to memory.


Conclusion: Embrace the Warm-up for Optimal Running

Prioritizing warm-up routines is essential for runners seeking to improve performance, reduce injury risk, and enhance overall enjoyment. By adhering to a dynamic warm-up regimen like the Runner Six routine, runners can optimize their running experience and achieve their fitness goals.

Are you looking for more tips to prevent injury and enhance your athletic performance? Feel free to reach out!

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Sports Injury Specialist Dr Peter Lejkowski Logo

Providing healthcare services that nurture your ability to stay active in life and your sport.

Dr. Peter Lejkowski

Dr. Peter Lejkowski

Sports Injury Specialist

I am a Sports Specialist Chiropractor and keeping you moving is my obsession. In fact, it is what inspires me to do what I do. I am a practicing clinician, an educator, a published author, entrepreneur, consultant, anatomy nerd and an absolute movement junkie.

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