The most common cause of running injuries are training errors. Training errors are a constantly changing target, but one that is easily avoidable is the lack of a proper warm up before a workout. This means in order to run safely, runners need to get  enough blood to their legs. This takes time and is a learned skill. The fitter the runner is to running, the longer it takes for full vasodilation in their running musculature. Triathletes also face this challenge during  the second transition portion of the triathlon, when they experience the shunting of blood from biking musculature to running.

Warming up simply means going easy before you go hard. For runners that find any running hard, such as newer runners or runners recovering from injury or fatigue, I use fitness walking for at least 10 minutes, then use gliding. For other runners, I use gliding until the runner feels vasodilation.  Vasodilation can take 10 to 30 minutes depending on the runner's fitness level. The fitter runner takes longer.

For fitness walking techniques and gliding see below.

HOW TO Technique for Fitness Walking

Starting position	1. Stand with “straight” posture.2. Bend your elbows 90 degrees, keeping your arms close to your body.
Action	1. Walk forward with a fullfooted stride, keeping your body balanced and coordinated.2. Maintain “straight” posture and balance.3. Coordinate your armswings with your walking motion.
Goal	1. Maintain form, balance, and symmetry.2. Your effort level should be high enough to raise your heart rate to a moderate exercise level.
Mental Focus Statement	I will use my arms to balance my body on a straight foot, and push off through my big toe.

Glides

Starting position	1. Stand with “straight” posture.2. Bend your elbows 90 degrees, keeping your arms close to your body.
Starting position	1. Stand with “straight” posture.2. Bend your elbows 90 degrees, keeping your arms close to your body.
Action	1. Using a flatfooted stride, run forward slowly and smoothly.2. Maintain “straight” posture and balance.3. Keep your kickback straight, in line with your hip. 4. Coordinate your armswings with your running motion.
Goals	Achieve smooth and efficient forward motion, balance, and symmetry.
Mental Focus statement	I will use my arms to balance my body  on a straight foot, and push off through my big toe for a straight kickback.

This post is written by Bruce Wilk, author of the The Running Injury Recovery Program. Bruce is also a board certified physical therapist and the director of Orthopedic Rehabilitation Specialists, a private physical therapy practice located in Miami, FL, and the president of The Runner’s High, a specialty running store also located in Miami. He is also the RCAA certified head coach of the Miami Runners Club, and has completed multiple road races himself, including 26 full marathons and four Ironman races. For more information, please visit postinjuryrunning.com, and to purchase the Running Injury Recovery Program, please visit goneforarun.com