I’ve noted that the first evidence-based injury prevention program has yet to be invented. Claims are made, but convincing proof is rarely advanced. Runners (and other athletes) get injured for a whole host of reasons—mainly individual differences—that don’t lend themselves to easy analysis. Finding a “cure” is even more difficult.

Many injury studies suffer from a lack of verifiable information about the subjects’ training methods. Just because someone self-reports that she runs 20 miles a week doesn’t guarantee that she actually does. And when someone claims to attend yoga classes twice a week for an hour at a time, how can that be verified?

The use of self-report questionnaires is a widely known weakness in exercise and nutrition studies. It’s easy and inexpensive to collect reams of data with questionnaires, but the data is squishy—that is, ill defined and undependable.

That’s why I pay special attention to studies conducted by the military on military recruits. The army is highly motivated to prevent injuries and improve performance. When it fails, it squanders US tax dollars, and may even diminish national security. And importantly, military recruits represent a captive pool of research subjects. The army “owns” them for a period, and knows everything about them. The recruits don’t fill out questionnaires. The data comes from drill sergeants and other instructors who actually observe everything the recruits do during a day. There is nothing squishy about the army or the data it collects.

In early 2017 a group of army researchers published their latest report on a warm-up routine that improves 2-mile run times and has the potential to decrease lower-leg injuries. The first outcome was statistically significant; the second was not. Nonetheless, the positive trend was impressive enough for me to begin using the warm-up myself.

The program, called DIME (Dynamic Integrated Movement Enhancement) includes ten basic exercises that take only 10 to 12 minutes in total to perform. Many are familiar to runners, while a few are not. Though the complete DIME warm-up is beyond the scope of this book, I can lay out the fundamentals.

  

Bend those knees: The DIME protocol includes both double-leg squats and forward lunges. In the former you stand with your feet shoulder-width apart and slowly lower your butt to sitting height, but not lower. Then slowly stand up again. Point your toes straight ahead, not to the side, and don’t let your knees extend in front of your toes. Repeat ten times.

In the forward lunge, step forward with one foot and bend the knee, allowing your butt to sink. Before the rear knee hits the ground, contract your front leg muscles to lift upward and move forward. Repeat the same motion with the other foot and leg leading the way. Keep your torso upright throughout, and don’t bend either knee more than ninety degrees. Start with ten lunges and build to a comfortable number.

  

Get grounded: Next do push-ups and side planks. Everyone knows how to do push-ups. Focus on contracting the abs and keeping your back straight. Aim for six to ten push-ups for starters.

To do a side plank, lie on your right side, supporting yourself on the right forearm with your feet resting one on top of the other. Tighten your abs and glutes and raise your hips off the floor until they are in a straight line with your shoulders and feet. Hold for 20 to 30 seconds. Repeat three to five times on each side.

  

Hippity-hop: The most interesting and unusual part of the DIME program is its inclusion of three hopping movements. Here are two, starting with the side hop. Begin by balancing on one foot with a slightly bent knee to engage muscles and avoid a stiff joint. Then hop sideways to the other foot, and find your balance there. Finish the exercise by hopping back to the original foot. Land as softly as possible. It’s OK to bend forward at the hips. Go slow. Aim for six to ten hops, back and forth.

The second is called the L-R hop. Start on your left foot with your right knee flexed enough to lift the foot slightly off the ground. Hop forward, then back to your start position, to the left, and back to start. Repeat five times, landing softly. Switch to the right foot. Hop forward, back, to the right, and back. Repeat five times.