Dynamic Warm-up Overview
The warm-up in my mind the most important ingredient to your running success starting out as a runner. I feel that if an athlete only had 30 minutes to workout then I would highly recommend the athlete STILL warm up for 5-10 minutes prior to the run and then only run 20-25 minutes depending on the time they have remaining in their workout window. While most beginning runners would just skip the warm up to jam the full 30 minutes of running in, I strongly encourage you to own the process of proper warming up to ensure your body is ready to move today, tomorrow, and weeks to come. Not properly warming up could jeopardize your consistency in running by leading to injuries.
Before the run we want to keep things dynamic (fluid and moving) and not static as we are trying to get the body ready to run. With dynamic warm-ups we are essentially activating the muscles through specific movement patterns that will mimic the running motion at some point. We are not so much as stretching the muscles as we are priming them and the surrounding ligaments, tendons, and joints. Static stretching, on the other hand, will be done after runs.
What is the point of warming up?
By warming up we are increasing our bodys core temperature, lubricating joints, preparing ligaments and tendons for running and mentally prepping ourselves for exertion. Proper warm-up can lead to decrease of injuries as well as increase of enjoyment while running as athletes will not feel that sense of tightness, stiffness, or aches the first 5-10 minutes of the run. The dynamic warm-up allows us to get to the more enjoyable and fluid part of the run quicker.
Dynamic Warm-Up Specifics
- Recommend that you perform these exercises every day (regardless of exercises).
- Build a warm-up routine that suits your needs and add it to part of your daily run.
- Always before your runs, no exceptions.
- Perform a minimum of 1 set of each exercise for at least 20 feet.
- New runners will benefit greatly by doing 2-3 rounds of each exercises each day.
- Always on a flat surface away from any obstacles that could lead to tripping.