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3 Warm Up Exercises for Runners

Photo by Alex McCarthy on Unsplash Running Run Tri Bike Magazine Gabrilla Greif

A warm-up routine prior to running is helpful in reducing injury, improving performance and preparing the mind and body for the task that you will be completing. When designing a warm-up program the goal is to make it 1) time efficient “short” 2) relevant to the activity you are about to complete and 3) effective.

Running is a single leg sport, therefore when preparing to run, a warm-up consisting of exercises on one leg while the other is either in front or behind of you is very beneficial. Listed below are 3 exercises that you can do to help prepare your body to run!

It is recommended to do 10-15 repetitions on each side of each exercise. The entire warm-up should take 3-5 minutes total!

Runner’s Lunge to Heel Raise

Start in a backwards lunge position, then drive your back knee all the way up, as you raise up on to your opposite toes. Return back into a lunge and repeat 10-15x on each leg.

Resisted March

Using a resistance band (if you have one). Place the resistance band over your feet. In a standing position perform an alternating march, raising your opposite knee and arm up, repeat 10-15x on each leg.

Running Man

Stand on one leg, kick the opposite leg back, keeping your hip down and knee extended, then drive that back knee forward and repeat 10-15x on each leg.

Including these exercises in your warm-up will allow you to give your body a chance to loosen up, elevate your heart rate (slowly) and prepare you to get into the rhythm of your upcoming run.


Gabriella Greif GG Physical Therapy

Gabriella is the founder and owner of GG Physical Therapy. She graduated with a Doctorate in Physical Therapy and a Bachelor of Science in Rehabilitation Science from Northeastern University in Boston, MA. She has extensive clinical experience treating orthopedic and musculoskeletal injuries using manual therapy, targeted exercise techniques, and functional training. Gabriella is also certified in Functional Dry Needling. 

Gabriella treats patients of all ages and activity levels. An avid runner herself, Gabriella especially enjoys working with runners and athletes and is also a certified Running Rehabilitation Specialist. 

Gabriella was born and raised in Dallas, Texas. She leads an active lifestyle and loves "all things fitness."  Additionally, Gabriella considers herself a local foodie and die-hard Dallas Mavericks fan. After 10 years in Boston, she is thrilled to bring her physical therapy services to her hometown.