How to Warm Up Effectively Before Running
A good warm-up doesn’t need to be long - it just needs to prepare your body for the demands of running. Current evidence shows that dynamic warm-ups are more effective than static stretching for improving performance, increasing muscle activation, and potentially reducing injury risk.
In this video, Charlie our Chiropractor at Bath Chiropractic Clinic demonstrates a simple runner-specific warm-up you can complete in just a few minutes before training.
The routine includes:
Pogos in all directions – these small reactive jumps help “wake up” the calf-Achilles complex and improve lower limb stiffness for efficient running.
Standing excursion reaches – great for balance, ankle control, and hip stability.
Calf raises – an essential exercise for runners, especially considering the calf muscles can tolerate approximately 6–8 times bodyweight during running.
Leg swings – a dynamic mobility drill that improves hip movement and running mechanics.
Research consistently supports dynamic movements like calf raises, leg swings, and plyometric drills as effective ways to increase blood flow, elevate muscle temperature, and prepare the nervous system for running demands.
The key is keeping it simple and specific. Whether you’re heading out for an easy jog or a race session, taking a few minutes to prepare properly can help you move better and feel stronger from the first step.
If you are struggling with running-related pain or recurrent injuries, we can help by:
Conducting a full assessment of how your body moves during walking and running.
Providing an accurate diagnosis of your pain or injury.
Identifying areas and joints that may be underperforming or overloaded during running and improving their function.
Assessing for strength, stability, or mobility deficits that could be contributing to pain or reduced performance, and prescribing exercises to improve your running capacity and recovery.
Book an initial consultation with Charlie using the button below!