Runners: Stop Skipping This (It Could Save Your Season)

One of the most common mistakes I see?
People head out for a run without warming up.

If you’re dealing with issues like Achilles pain, plantar fasciitis, or recurring ankle soreness, it’s often not just about your shoes. It’s how you prepare your body before you even take that first step.

A quick pre-run routine can go a long way in keeping you healthy. Here’s what I recommend:

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 1. Warm up (2 to 3 minutes)

Get your body moving before you start

• Brisk walk progressing into a light jog
• Goal is to break a light sweat

2. Dynamic mobility (4 to 5 minutes)

Focus on areas runners need most

• Leg swings, front to back and side to side, 10 each
• Ankle rocks, knee moving over toe, 10 each
• Walking toe touches, 10 steps
• Walking quad stretch, 10 reps

3. Activation (3 to 5 minutes)

Turn on the muscles that support your joints

• Glute bridges, 15 reps
• Stationary lunges, 10 each leg
• Calf raises, 15 reps followed by 20 bunny hops

4. Strides (1 to 2 minutes)

Help your body transition into running

• 2 to 3 short strides at about 70 percent effort
• Focus on smooth, controlled form

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Why this works

This sequence improves mobility, activates stabilizing muscles, and prepares your body to absorb impact. That combination helps reduce common overuse injuries like Achilles pain and plantar fasciitis.

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Short on time?

If you only have a few minutes, try this:

• 10 leg swings each direction (front/back & side/side)
• 10 walking quad stretches
• 10 stationary lunges each leg
• 10 calf raises followed by 20 bunny hops
• 2 short strides

You can get through it in under 5 minutes and still set yourself up for a better run.

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If you’re training for a race this year, don’t just focus on miles, focus on staying healthy.

Your future self (and your finish time) will thank you!

Author

Charles Sisovsky, DPM Foot and Ankle Surgeon, Orthopaedic Associates