Running Warm-Up
A science-backed, dynamic running excercise routine provided by Chicago’s top sports chiropractic clinic to help you run faster, stronger, & injury-free.
Start Your Warm-UpHow Warming Up Transforms Your Run
Backed by sports science and used by elite runners:
Sharper Muscle Response
Increases muscle temperature by 1–2°C, improving sprint speed and power output by up to 5% compared to cold starts.
Better Running Economy
Dynamic warm-ups reduce oxygen cost by 2–3% — you run the same pace with less effort and delayed fatigue.
Faster Oxygen Uptake
Primes VO2 kinetics so your body delivers oxygen efficiently from the first stride, not 2–3 minutes in.
Dynamic Warm-Up
Open / Close the Gate
Targets: Hip external/internal rotators, glutes, TFL. Improves hip mobility and prevents IT band tightness that shortens stride.
Key Benefit: Enhances lateral hip control for better push-off and reduced knee valgus during running.
Walking Lunge with Torso Twist
Targets: Quads, glutes, hamstrings, hip flexors, core. Activates the posterior chain and improves coordination between upper and lower body.
Key Benefit: Mimics running mechanics while increasing stride length and glute activation.
Walking Quad Stretch
Targets: Quadriceps, hip flexors (psoas, rectus femoris). Counteracts prolonged sitting and prevents tight hip flexors from pulling the pelvis forward.
Key Benefit: Restores hip extension range — critical for powerful glute drive in running.
Forward Frankenstein Walk
Targets: Hamstrings, calves, core. Dynamically lengthens the posterior chain while teaching upright posture and arm drive.
Key Benefit: Improves hamstring elasticity and forward leg swing efficiency.
Butt Kickers
Targets: Hamstrings, glutes, calves. Increases cadence and teaches rapid leg turnover.
Key Benefit: Primes fast-twitch fibers for quicker ground contact time and better sprint mechanics.
Bounding
Targets: Glutes, quads, calves, core. Develops explosive power and elastic energy return.
Key Benefit: Increases stride length and vertical stiffness — key for speed and efficiency.
Inchworms
Targets: Hamstrings, core, shoulders, spine. Combines dynamic stretch with isometric hold for full-body activation.
Key Benefit: Improves spinal stability and hamstring length under load.
High Knees
Targets: Hip flexors, quads, core, foot speed. Elevates heart rate and primes fast-twitch muscle fibers.
Key Benefit: Improves knee drive and foot strike directly under your center of mass.
World’s Greatest Stretch
Targets: Hips, glutes, thoracic spine, chest, hamstrings. A full-body mobility drill that opens tight runners’ hips and mid-back.
Key Benefit: Improves rotation and stride symmetry — reduces low back compensation.
Carioca (Grapevine)
Targets: Adductors, abductors, obliques, ankles. Builds lateral agility and hip dissociation.
Key Benefit: Strengthens stabilizing muscles used in uneven terrain and quick direction changes.
Post-Run Recovery & Mobility
Down Dog Calf Stretch
Targets: Gastrocnemius, soleus, Achilles, hamstrings. Relieves calf pump and plantar fascia tension after impact.
90/90 Hip Stretch
Targets: Deep hip rotators (piriformis, gemellus), glutes. Opens hips compressed from repetitive forward motion.
Child’s Pose with Lat Reach
Targets: Lats, mid-back, hips, spine. Promotes parasympathetic recovery and deep breathing.
Cat-Cow Flow
Targets: Entire spine, core, neck. Restores segmental mobility lost during running.
Figure 4 (Pigeon Prep)
Targets: Piriformis, glutes, sciatic nerve. Relieves sciatica and deep glute tension.
Sciatic Nerve Glides
Targets: Sciatic nerve, hamstrings. Improves neural mobility and reduces post-run nerve tension.
Hip CARs (Controlled Articular Rotations)
Targets: All 6 hip motions. Maintains full joint health and prevents stiffness.
Ready to Run Pain-Free?
Book a runner’s assessment at Advanced Spine & Sports Care in Lakeview/Lincoln Park. Get a custom warm-up, gait analysis, and injury prevention plan.
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