Optimize performance using this dynamic running warm up
There are two types of warm ups.
A general warm up might include a 5 minute walk or slow jog to get moving.
A dynamic warm up is a set of controlled movements that act as a pre-activation for the muscles required for your sport without the muscle fatigue.
A proper warm up should gradually increase your heart rate, blood flow, muscle and core temperature. If you are interested in optimizing your performance and reducing injury risk, I would highly suggest trying a dynamic warm up before your next run.
Here are 12 exercises that you can get completed in about 5-10 minutes before your next run:
Triple Extension at wall
Find an empty wall or high bench - something sturdy to lean against
Stand in a staggered stance
Drive back knee up and towards wall to go on your toes as you keep core activated -- this is TRIPLE EXTENSION from the hip, knee, and ankle
Slowly lower back down to starting position
Perform 5-10 repetitions
Repeat on opposite leg
Standing leg swings
Pick a leg to start on and lift opposite leg up until your knee is even with your hip
As you keep a slightly soft standing leg, swing the lifted leg forward and backward
Goal is to move through your full range of motion that your hip will allow
To mimic the running motion, add your arms to swing with your leg
Keep core activated so your trunk stays tall and you keep balance on the standing leg
10 repetitions on each leg
Walking knee hugs
As you walk forward, alternate legs to chest
The goal is to keep an upright trunk posture
Bring your knee towards your chest and use your hands to lightly hug closer to chest if able
Maintain steady balance on down leg throughout the motion
10 repetitions on each leg
Walking lunge with rotation
We are working on trunk and leg dissociation in this exercise
The motion is walking lunges with a goal of maintaining tall spine
Step one leg forward and then sink into a lunge - as far as you feel comfortable without striding out too far
While dropped into a lunge, rotate trunk towards front leg
Return to standing and repeat on opposite leg
5 repetitions on each leg
Frankenstein kicks
Dynamic stretch to the back of your legs
This is a simple kick of a straight leg in front of you
Keep leg straight and kick straight forward and up until you feel a slight uncomfortable stretch along the back of your leg
Repeat on other side as you walk forward
5-10 repetitions on each side
Hurdle steps forward and backwards
Moving hips in a different motion than in running to loosen them up
This motion is to mimic your hips if you were to step over a high hurdle that is next to you
The hip should move in as big of a circle as you can
FORWARDS: Start by bringing your hip out to the side and then around to the front. Keep balance and alternate legs as you take steps forward.
BACKWARDS: Start by bringing your leg forward and then around to the side. Keep balance and alternate legs as you take steps backwards
Repeat 5-10 repetitions on each side
Side lunge shifts
Glut and core activation with a dynamic stretch of your inner thigh muscles
Start with a side lunge to one side where you are keeping one leg straight and bending the other knee while sitting your butt back
You should do as deep as you can without adding too much pull to your straight leg inner thigh
Shift weight to the other leg while you are in the lunge position
Return to standing and repeat in other direction about 5 repetitions each way
High knees
Coordination of deeper core and hip flexion (knee drive)
Start by walking with high knees for a few steps
Then pick up the pace for quick feet and stay on the ball of your feet
Keep spine and trunk tall and DO NOT lean backwards
Keeping core activate should have you slightly leaning forward to drive knees towards your chest
Go for about 15 seconds
Butt kickers
Coordination hip flexor and hamstring muscles
Start by kicking heels towards your buttock while slightly driving knees up at the same time
Pick up the pace for quick feet and stay on the ball of your feet
Keep spine and trunk tall
Drive arms to mimic running form
Go for about 15 seconds
Step back to jump
Explosive triple extension
You can choose to go into a deeper lunge in this position if you wish to warm up knees a bit more
Goal is to get the push off and explosiveness of the front leg with activation of hip, knee, and ankle extensor muscles
Step back with one leg and then push forward and drive up on front leg for a jump in the air
Return to start position and make the movement fluid
Repeat 5 repetitions on each leg
High Skips
Explosive triple extension in a forward motion
Goal to explode off the front leg with activation of hip, knee, and ankle extensor muscles to a high jump or skip
Skip while driving your knee up towards your chest
Repeat 5-10 repetitions on each leg
A skips
This should have a rhythm to it
Goal is to drive one leg down while the other drives up
You will have a little skip to your step but be loud!
The high skip is very quiet but now you are stomping down to skip up simultaneously
Drive your arms with the legs to get the whole body moving in this
Go as fast or as slow as you need to get the rhythm down
Go for 15 seconds
References
Faelli E, Panascì M, Ferrando V, Bisio A, Filipas L, Ruggeri P, Bove M. The Effect of Static and Dynamic Stretching during Warm-Up on Running Economy and Perception of Effort in Recreational Endurance Runners. International Journal of Environmental Research and Public Health. 2021; 18(16):8386. https://doi.org/10.3390/ijerph18168386
Iwata M, Yamamoto A, Matsuo S, et al. Dynamic Stretching Has Sustained Effects on Range of Motion and Passive Stiffness of the Hamstring Muscles. J Sports Sci Med. 2019;18(1):13-20. Published 2019 Feb 11.
