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The Running Warm Up Blueprint

Properly warming up can be an illusive task. It can be time consuming when you are already trying to squeeze a run into your packed schedule and confusing to figure out what the best thing to do is.

I put together an easy to follow blueprint to help you hit the ground running from the get go. No more using the first mile or two of a run as your “warm up”.

​Before we get to it though, I wanted to let you know about this FREE offer. I just finished putting together “The 7 Guidelines for Running Pain Free“. Click the link if you are interested in having this sent right to your inbox!

Why Warm Up?

Raises Core Temp and Blood Flow – get the blood flowing to the muscles to keep them flexible and more easily call on them to work properly.

Slowly Ramp Up Heart Rate – it will take time to get the heart rate up from a resting state, increasing the HR prior to run will prevent the need for the heart to catch up in your early miles.

Injury Risk Management – getting the core and hip muscles to stabilize our body and maintain good alignment will help prevent overuse injuries.

Improved Performance – call on the proper muscle to generate efficient power in your strides.

The Blueprint

1. Light Cardio

This can be about 5 minutes of walking, jogging, cycling, or jump rope. Get the blood flowing and warm up your tissues.

2. Stretching

Dynamic AND static. There is nothing wrong with a little static stretching early in a warm up. No, it won’t decrease your performance. When done right it will actually improve it. Stretch out some areas that you feel especially tight.

3. Stability

Runners spend a lot of time on one leg. We need to introduce some single leg work and call upon the core and lateral glute muscles to do their job – stabilize the pelvis.

4. Strength

Call upon the muscles needed to generate power. The glutes are important for pushing off and are often underused, leading to compensations in the hamstring and low back muscles. Also, warming up the calves and quads are important.

5. Run!

Get out there and crush your run right out the gate! If you do these, I bet you will see a difference in your pace.

Thanks for reading! If you like what you read, then please share it with your friends to help them out!


Dr. Brett Dick

PT, DPT, Owner of Limitless Performance Physical Therapy

We Help Active People ​Improve Pain And Performance ​In Their Favorite Sports And Activities.
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