Top 3 Running Warm Up Exercises - Video

Run Without Pain

If you want to prevent running injuries, here are some helpful things to consider when looking to reduce or prevent pain when running this spring and summer:

Measure how much you run & make gradual increases

  • People often think of overuse injuries as long term injuries, but they often happen over a short term period in which there is too much new activity performed over a short time frame.  Old wisdom such as the suggestion to only add 10% extra volume/ week can be a helpful starting point. 
  • Most runners don't rest enough.  If you think that 2 days off per week is hard to do, perhaps that's a sign you need to consider more rest!

Warm Up

  • Warming up properly improves the performance and readiness of the body in so many ways - it works.  Ideally, it is at least 20 minutes long and includes running specific movements such as lunging, leg swings, ankle movements, upper body rotations, and running drills such as high knees or heels to the butt. 

Forgive Your Joints

  • Softer running surfaces, performing walk-runs, or running uphill are great ways to decrease the cumulative shock your body experiences with running.
  • Also utilizing variety in your run distances and styles of run can challenge the runner's body in different ways and make them better rounded. 

Get a check up

  • Just like you would check your car out before taking it on a long term journey, why not make sure your body is aligned properly before taking it for several long drives every week?
  • Seeing a physical health professional, even just for one visit, can quickly screen for major weaknesses or imbalances that could lead to adverse wear and tear to the body, not to mention improve your performance and enjoyment of your body while running.

Do some maintenance

  • Many runners share common weaknesses and inflexibilities that are worth continually working on:
    • You can almost always stretch your calfs, hip flexors and glutes.
    • Glut Med, hip abductor, and other hip stability exercises are essential for keeping the pelvis controlled while running.
    • The lower abdominals become inhibited and overpowered by strong/ tight hip flexors.  Train them often.

Have fun out there Vancouver!

Dr Ryan Oughtred, ND

HealthOut Fitness and Lifestyle - Vancouver's Healthy Fitness Studio / Gym