5 Minute Warm Up Before Running | Best Stretches For Runners To Prevent Injury

Dr. Duane Scotti shares how to warm up before running with 8 dynamic stretches and 4 running drills!
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⏰ Timecodes ⏰
0:00 Where this video came from
0:35 Why should you warm up?
0:55 Goal for warming up
1:16 Warm up exercises start
4:22 Running specific drills
6:53 Rationale for order of exercises
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#HealthyRunner #running #warmup #exercise
Dynamic Warm Up:
1. Runner Marches
2. Knee Hugs
3. Knee hug with lift (calf raise as long as not painful)
4. Hamstring bends into scoops
5. Reverse Lunge (hip flexor stretch)
6. Forward Lunge (cheerleader)
7. Side Lunges (both directions)
8. Monster Kicks
Running specific drills:
1. Leg swings
2. The pulling drill
3. The wall drill
4. A- skips
Our mission here at Spark Healthy Runner is to help dedicated runners get stronger, run faster, and enjoy lifelong injury free running (even if you have been told to stop running with an injury or don’t think you’re a fast runner).
Dr. Duane Scotti is an avid half marathoner, 4x marathoner, physical therapist and coach for runners, founder of Spark Healthy Runner, and host of the Healthy Runner Podcast.
Want the structured strength, nutrition and run plan with motivation and accountability to reach your highest running potential? Book a call and learn more about Healthy Runner coaching here: learn.sparkhealthyrunner.com/...

[@sparkhealthyrunner]

Looking to get over your running sticking points? Watch this ➡ kzbin.info/www/bejne/r2WphqNsgahjnsU

[@truestory923]

I've watched you 7 months ago and it didn't stick, for whatever reason... Now you pop up again with this proximal hamstring tendonopathy and lightbulb moment... It wasn't Achilles, it wasn't just plantar fasciitis, it wasn't just weak knees or ankles, it was the tightness in my hammy and buttocks! I'm so excited to download your exercises and begin to perhaps see improvement after over a year of pain and agony day and night So much gratitude for what you do!!!

[@sparkhealthyrunner]

Thanks for the comment and happy to help 👊🏼

[@juliegill3334]

I love this warm up routine. It is making a huge difference to how I feel on a run!! Thanks for such a great resource

[@sparkhealthyrunner]

So happy it has been helpful ☺️ Thank you for dropping a note and letting me know!

[@footballbehavior]

Awesome video! Everyone has 5 minutes to check this out. Super helpful!

[@sparkhealthyrunner]

So glad it was Brett! 5 minutes less of scrolling on KZbin to get these done before a run 😉

[@ronaldosanpablo6761]

Thank you for sharing this warmup routine! God Bless you!💪🏼❤️🙇

[@sparkhealthyrunner]

Glad it was helpful!!

[@kimberlybaugh92]

Cheers to running pain free👊

[@sparkhealthyrunner]

I believe you will Kim 👊🏼

[@kyliecardoso4688]

This warmup was a great resource to use to prime the body for a run! I loved how specific the directions were for each exercise, making it easy for anyone to complete them, as well as how each muscle that was being used during the exercise was explained!

[@sparkhealthyrunner]

Glad to hear Kylie! Thanks for the feedback and just keep running 🏃🏻‍♀️

[@sparkhealthyrunner]

Helpful? Make sure you hit Subscribe to get new tips each week from Dr. Duane Scotti.

[@allieeldridge8649]

Such a great resource to use prior to a run to warm up our bodies so that we can keep doing our activities without injury! It gets the whole body involved and focuses on those important muscles for running. Love it!!!

[@sparkhealthyrunner]

Thank you so much for your feedback Allie! They will get that body primed for go time 😈🏃

[@catrinaaniballi5393]

Great video with clear and concise instructions! So worth spending 5 minutes prior to your running workout so you aren't sidelined by injury later!!!!

[@sparkhealthyrunner]

Ain't that the truth Cat! Thank you for the feedback and I am glad it is helpful. Just keep running 💪

[@maryjohnson297]

I find it even more important to warm up before these increasingly chilly/winter runs! Love this routine.

[@sparkhealthyrunner]

Indeed Mary 💯. I even go through it in my house so I am nice a warm for that first step outside 😉. Glad you like the routine!

[@aubreiteter2570]

I'm so glad I ran across this and look forward to implementing this into my workouts!

[@sparkhealthyrunner]

So happy you did too Aubrei!!

[@deenaallard5088]

I never thought of myself as a runner, until Covid hit. This warm-up has become part of my pre-running routine and it really helps me feel better while I'm running. Sometimes I even do this warm-up when I'm not about to run, just to loosen my body. Spark your training has become a great resource for all of my questions.

[@sparkhealthyrunner]

You are a runner now 😉 so happy the warm up has prepared you for your runs 🏃🏼‍♀️🏃🏼‍♀️

[@latishadouglas2113]

I always knew a dynamic warmup is best but never knew exactly what to do. Thanks for the exact program. I did them before my last run and it definitely helped!

[@sparkhealthyrunner]

That is so great to hear Latisha! Glad the program helped! Keep up the consistent running 👊🏼

[@crummymarathoners]

Love this! I use it every day!

[@sparkhealthyrunner]

Glad you enjoy it!

[@cameronchaplen9424]

another greatly informative video by the most dedicated PT i know!! can't wait to do these the next time i go for a run!

[@sparkhealthyrunner]

Aww you are the best Cameron! Can’t wait to see you finally run the streets of Boston for another 26.2 👊🏼

[@DevRunner]

Great content! This is one of the best and easiest ways to remain injury free as a runner! Looking forward to more!

[@sparkhealthyrunner]

Hey Dev 👋 thank you so much for your comment and support. Love following your KZbin channel! Just keep running 🏃🏻‍♂️

[@giannacorso1952]

Great dynamic exercises to utilize before my runs, I can't wait to try out this 5 minute warm up! The demo was super helpful and easy to follow, amazing resource Duane!

[@sparkhealthyrunner]

Gianna Corso so happy it was helpful and I can’t wait for you to give it a try 👊🏼

[@irenebosco3949]

Definitely notice a huge difference on days when I do this warmup versus days when I’m too lazy to do it. Great info and demo!

[@sparkhealthyrunner]

Irene Bosco glad it has been helpful Irene!

[@tracygonzalez-gade4568]

I just did these before a lifting day and it warmed my legs up for all of those squats! I can’t wait to try it for my run tomorrow!

[@sparkhealthyrunner]

Tracy Gonzalez-Gade that is awesome Tracy! Glad it was helpful 👊🏼

[@kristycorino2340]

I did these before my virtual Boston marathon, and they helped me start strong and feel loose for the whole run.

[@sparkhealthyrunner]

So happy they helped before your marathon! Thank you for following along Kristy!

[@amberdibernardi1820]

Watched this on Thursday, and totally used it before my run this morning (ran the hartford half and then did 5 bonus miles to keep on track with my marathon training plan). This was my longest run to date, but probably the best my body (legs) have felt at the end of a long run. I will do this before every run from now on!!

[@sparkhealthyrunner]

Amber DiBernardi yeah 🎉 so glad it helped you and now you will have a warm up for all your runs 👊🏼

[@DeanCNash]

Good evening...I tried out the 5-minute dynamic warm-up workout that you had online... I definitely felt really warm prior to my run and I went out to do three but I ended up doing four all having negative splits as well as having a little bit extra in the tank for my last mile...so thanks...

[@sparkhealthyrunner]

That is amazing Dean! Glad the warm up helped you for your run 🏃🏻‍♂️

[@TheAwksed]

One thing to add: first few reps should be slower as the joints are still stiff, then gradually increase the speed of the movement.

[@sparkhealthyrunner]

Great tip Lu! Absolutely couldn't agree more! Once those muscles are turned on you can begin to increase speed and power! Thanks for watching!

[@sophiaklein8964]

Love this video and can’t wait to try it out! Do you have any videos for guided cool downs or foam rolling?

[@sparkhealthyrunner]

So happy to hear! Yes, here are the top 5 muscles to foam roll for running Top 5 Foam Roller Exercises: kzbin.info/www/bejne/jYPEaKiOhdSUjtE

[@sparkhealthyrunner]

Also, here is my cool down Static Stretch Program with Strap: kzbin.info/www/bejne/mZnbk6uaepmfhcU

[@sophiaklein8964]

@@sparkhealthyrunner thank you so much! I really appreciate you getting back to me on this! I’ll be following along with all three of these this weekend!!

[@sparkhealthyrunner]

@@sophiaklein8964 happy to hear and you’re welcome 👊🏼

[@TheAwksed]

In a full warm-up, you are first doing simple and slow motions to warm up the joints, followed by a little more complex motions to warm up the muscles and tendons, then finally increase the heart rate. The main target for a minimal warmup are the joints. Leg swing: warmup hip joints; high knee/butt kick: warmup knee joint. I usually add lateral leg swings (left-right) in addition to just front and back. In this video, some more compound motions are added. After these, the final phase of warm-up is to increase the heart rate, which can be done by increasing the speed of the motions in this video, or as part of the run.

[@sparkhealthyrunner]

Good point with the lateral leg swings Lu! I know many runners who like those as well. Great point about increasing heart rate as well prior to running 🎯

[@scorpleeon]

Noice!

[@sparkhealthyrunner]

Glad it was helpful!

[@behzadshadnia6803]

Thanks for this video I've started incorporating this into my routine. Is this the routine you use every time, or do you switch it up? And do you have a cool down video? I couldn't find one.

[@sparkhealthyrunner]

Your welcome! Glad it was helpful. You can easily switch it up. I tend to do the last 4 before every run and that may be all I do if I am really pressed for time 😬

[@behzadshadnia6803]

Thanks, how about for cooldown? I'm currently doing the stretches in the Nike app.

[@sparkhealthyrunner]

@@behzadshadnia6803 here is my 10 minute stretching routine for cool down after a good run 👊🏼 kzbin.info/www/bejne/mZnbk6uaepmfhcU

[@sparkhealthyrunner]

Next step👉 5 Simple Mini Band [Must Do] Exercises for Running: kzbin.info/www/bejne/Z6bRmoCNop6ZiqM

[@jackspradlin4183]

I am a tennis player play a lot, will have to sprint after short balls, injured upper lateral hamstring, flares up off and on, doing a lot of bridges, planks, other eccentric exercises, should you do these exercises every day if pain stays minimal. I know I need a stronger left hamstring and glute, is every day recommended or every other day to strengthen? Leg curls dont aggravate only fast running should I do those 2 times a week with quads?

[@sparkhealthyrunner]

These are more up drills to loosen the joints and muscles. If you need some hamstring and glute specific work then you would want to do these… kzbin.info/www/bejne/e2KwpJmirtaVg6M

[@adamz67]

Hi Scotti, I noticed you have compressions on your calves, I've heard there for blood circulation, is this true, and do you feel a difference with them on?,

[@sparkhealthyrunner]

Hey Katherine! Yes they are. I don’t have the best circulation in my viens in which my legs would be sore and heavy during long runs. I have noticed a difference personally but the research on the benefits of compression socks for runners is not strong. I do know many runners who swear by them. They can’t hurt so I would recommend to try it and see how you like them 👊🏼

[@walterwhite-vu1nu]

hi, i need very very quick streches for running. I don't have 5 minutes, just 1-2 minutes, which would be enough for better performance? What stretch would you recommend I do?

[@sparkhealthyrunner]

Do the last 4 in this video. That is the 1-2 minute version I do 👌🏼

[@walterwhite-vu1nu]

@@sparkhealthyrunner thank you sir

[@sparkhealthyrunner]

@@walterwhite-vu1nu my pleasure 👊🏼

[@walterwhite-vu1nu]

static stretching is said to reduce running performance, is it misinformation?

[@sparkhealthyrunner]

It certainly won’t help running performance and should be done after running, not before.

[@miki219]

where is it filmed?

[@sparkhealthyrunner]

מייק טייסון where is what filmed?

[@miki219]

@@sparkhealthyrunner the video.. where is it filmed? in california? in florida?

[@sparkhealthyrunner]

מייק טייסון Connecticut

[@balasaraswathy5218]

Thank you😊