Running is still the undisputed king of cardio and can be an excellent way to reduce body fat, stay healthy and relieve stress.

But many folks actually end up hurting themselves by skipping the all-important warm up and not paying attention to their form. Spending just five minutes prepping the body to run using this simple, effective warm-up routine can make all the difference. I've got 15 tips to share. This week, I'll cover 1-7, and next week, I'll present the remainder.

1. Warm Up and Cool Down. Most physical therapists and mobility experts agree now that it's most effective to foam roll AFTER your run, and to warm up with a few correctives and activation drills and with a brisk walk or light jog for a few minutes below your target pace.

 

If you know that foam rolling and stretching before you run is best for your body, definitely keep doing what works. After your run you should definitely foam roll for a few minutes on your tightest muscles such as your quads, calves and glutes. This practice will leave you in better, more mobile shape for your next run and help avoid such issues as plantar fasciitis, shin splints and joint pain.

Here's how I recommend to warm up:

  • Roll the bottoms of each foot for 60-90 seconds.
  • Check out this post for the skinny on why this is so important.
  • Banded side steps for one minute. (Here is a link to the band I use.)
  • Get low in “athletic position” (hips back and knees slightly bent as though you're about to shoot a basketball), internally rotate your legs so you “lead with your heels,” always keep 6 to 8 inches between your feet (don't bring your feet all the way together) and don't let your feet drag on the floor.
  • Banded glute bridges for 1 minute.
  • Extend through the hips, but don't arch your back. You should feel this in your booty and hamstrings.
  • Active straight leg raises with a yoga strap, 10 times each side. Using a yoga strap around your heel, use your own strength to raise your leg (keeping it as straight as you can) and when you reach the end point give the strap a tug to stretch the hamstrings and calves for three seconds. Your other leg should remain internally rotated and still (toe flexed toward your face and pointing straight up; don't let it roll out to the side). So while you are stretching your moving leg you are practicing controlling your still leg to keep it in the right position.

2. Breathing. Fully expand your lungs on the inhale, breathing from the belly. And exhale completely. Shallow breathing is inefficient, so get as much out of each breath as possible. You might even try to inhale and exhale in a rhythm with your feet—inhaling for two steps, exhaling for two (or longer if you can).

3. Tension. Notice if you are really tense anywhere like your shoulders, lower back, arms or hands. If there is anywhere in your body you can let go of tension, you'll conserve energy, you'll likely feel better and you'll definitely run better. So try to draw your shoulders down away from your ears and relax your fists. If you're holding onto your phone with a death grip, soften it slightly and see how that feels.

4. Lower Back. Are you arching and sticking your ribs out? If you are, draw your ribs in by gently engaging your core and glute muscles to bring your pelvis back to neutral and try to hold onto that as you run.

5. Torso. You want to hinge forward slightly when you run versus being completely upright. Think of running like controlled falling. Hinge forward and try to stay off your heels.

6. Feet. Try to land with control with each stride on your forefoot and try to minimize your impact. If you're striking hard and heavy with your heels, try to shift your weight forward and soften it up. The more you pound and slam your feet, the harder it is on your joints.

7. Shoes. I recommend going to a running store and having your gate assessed in order to make sure your shoes are the best fit for your anatomy and form.

See you here next week when I cover the remaining tips to make your run more effective and safe.

 

Read more: 

Want to Banish the Blubber, Counselor? Five Best Ways to Lose Body Fat

Get Your Cardio On, Counselor

Busy Schedule, Counselor? Just Add Water (and Veggies and Protein)

Is Your Law Firm Making You Flabby? Now Hear This.

 

Jonathan Jordan is a personal trainer, nutrition coach and corporate wellness consultant in San Francisco. Check out his blog JJ Fit 24/7.