Every Tuesday before the Lolë 17th Ave Run Club heads out for a run, we plan to tackle a topic to help make us healthier, and hopefully better runners.
Yesterday marked our fourth Tuesday together and since the miles are getting longer and we’ll be adding in some harder runs shortly, it’s the perfect time to go through a dynamic warm up sequence. My plan was to lead this warm up yesterday, but I was batting an awful cold so ended up staying home, which made me super sad.
(Thanks to Lolë for the clothes, Mizuno for the sneakers, and my dad for being my photographer!)
Why Warm Up?
When we sit throughout the day our body gets used to being in stasis doing a dynamic warm up will increase blood flow throughout the body, increase heart rate, and work to lubricate the joints.
I’m sure many people have noticed running always feels hard at the beginning and then gets easier, this is a result of the respiratory and circulatory systems catching up to the exercise. By performing a warm up, you can ease the feeling of challenge at the beginning of a run.
Types of Warm Up
When I first started swimming, we did a lot of static stretching. Current research shows that static movements and stretching don’t prevent injuries (but static stretching is helpful at the end of a run) when performed at the beginning of the run.
If you search for dynamic warm ups online, you’ll find a number of great resources – no one is better than the other. The key is to focus on any problem areas (I recommend taking a look at these glute exercises if you have weak glutes and hips) and wake up your body before you begin.
Dynamic Warm Up for Runners
This warm up should take roughly 5 minutes to complete (and trust me, you do have 5 minutes to spare at the beginning of your run). You’ll want to move through the moves quickly, while still making sure to engage your core and keeping your form.
I like to start my warm up already warm. When I lead run club, I walk to the store, so I already have some blood flow. If you don’t walk to the starting point of your run, I recommend marching in place, jumping jacks, or skips for 30-60 seconds.
Lateral Leg Swings
Standing upright with your core engaged, swing each leg across the body 10 times. This warms up the outer hip and groin area.
Standing upright, step forward with the right foot, lowering down into a lunge. Step the back foot forward to meet the first. Repeat on the other side. Perform 10 reps each side.
Hurdle Step Overs
Standing upright with core engaged, turn out the right knee and bring forward and around as if stepping over a hurdle. Step feet together and repeat on the other side. Perform 10 reps on each side. This warms up the hip joint, and core.
High Knee Skips
Skip in place, driving the knee up while skipping on the straight leg. This warms up the hip flexor and works to engage the glue on the standing leg.
Engage your core, lift left leg and bring right hand to meet the leg. You don’t need to touch your foot or leg, but should be rotating through the trunk and engaging the obliques. Alternate legs for 10 reps each side.
Standing upright with lower abs engaged, step the right foot forward as if going into a hamstring stretch. Circle arms around the body and come down until you feel a slight stretch of the hamstring. Immediately repeat on the other side. Perform 10 reps each side.
This is in no way an exhaustive list of every warm up possible. Many routines also include some rotational or prone work. The ideal is to work through the whole body so you feel ready to run. If you have issues with glute engagement, I highly recommend performing monster walks or clam-shells before your run.Runners - are you looking for a quick warm up? Here's one to get your on your way! #runchat #runyyc Click To Tweet
Do you incorporate a dynamic warm up in your running routine?
Finally, an unrelated announcement. Remember how I said I wanted to spend more time on Accounting for Bloggers? Well, my first article for Food Bloggers of Canada was published yesterday and I’m excited to continue to contribute to the site.
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