Do you lean in to your runs or jump in with vigor?
If you jump in ready to rock n roll, you could be sacrificing endurance and based on all the research, risking injury. So can you spare 5, maybe 10 minutes for a better run? And yes, there’s science behind the need for your warm up…I wouldn’t make you do something for no good reason! 
Running for me was a transition from a LOT of walking, so I never had an issue spending time before my run warming up and it turns out that might be one of the habits which has kept me injury free. If you’re more of a let’s get going, here’s why it matters…
Why Your Warm Up Matters
During a workout, up to 80 percent of blood volume is shifted to the active muscles. Warming up for 12-15 minutes helps the body transition from rest to action without creating stress on the organs or brain.
Dr. Phil Maffetone provides these more specific reasons why warming up prior to your winter run will result in better performance:
- Greater efficiency of joints, muscles, tendons and ligaments
- Greater range of motion
- Increased oxygen availability
- Increased lung capacity
- Release of stored fat for energy
- Creates a routine for mental preparation
Goal: Improve range of motion, increase blood flow to the muscles
Dynamic stretching utilizes momentum to warm up the muscles and increase range of motion. Traditional static stretching is used to elongate muscles, which prior to running can cause injury.
Goal: Improve endurance
Walking for 7-10 minutes prior to starting the run has been shown to result in the ability to run longer! No need to walk for 30 minutes, just do roughly half mile and you’ll have the body completely primed for a great workout.
5 Minute Dynamic Warm Up Routine
Following is the dynamic stretching warm up routine I’ve pulled together from reading Matt Fitzgerald, Runner’s World and others over the last 14 years. Dynamic stretching utilizes momentum to warm up the muscles and increase range of motion.
It hits all my potential areas of issue {IT Band/Hips}, it’s super fast and it also gets your mind ready to run. Having a consistent routine actually primes the body to run, it’s why consistency is so important.
Leg Swings
Forward and back, side to side, do both for roughly 10 swings on each leg. Hold on to a wall or bar for better balance and don’t try to push the leg, just let it swing and the range will increase.
Knee Circles
Rock out with your bad self and circle those ankles, knees and hips. It lubricates all the joints.
Lunge Matrix
If there is one thing my athletes have learned it’s how to do a couple moves from the IT Band lunge matrix before every single run! It’s just a great way to hit muscles from different directions and wake up the glutes.
Figure 8’s
Lifting your knee up to 90 degrees, move the knee through a figure 8 motion to open up the range of motion in your hips.
Bent Over Toe Taps
Standing in a star position, bend at the waist reaching your right arm to your left toe. Return to standing and repeat on the opposite side. Great for warming up the trunk and getting you to start engaging your core.
See the moves in action here:
After you finish the dynamic warm up routine, try walking for just a half mile. I use it as a way to get focused and transition from sleep to moving. What I learned along the way is that actually helps me run farther and these dynamic exercises I’ve managed to keep IT Band issues at bay for quite some time.
Do you take time to warm up?
What matters to you in running capri’s?
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Right now, I don’t take the time that I should to really warm up, but that is because I am not making the time (I’m just running late, lol). I always have my clients warm up, but I don’t make myself do it!
I do not warm up with walking, but I also don’t start off with a fast pace. I jog pretty slowly to start. I usually do dynamic exercises after running and I’m not sure what they do, but I’ll take your word for their benefit 🙂
So post run you actually need to do static stretching, pre-run it’s about getting the fluid flowing in your muscles and joints, after running it’s about holding the stretch 🙂
I’m a big believer in dynamic stretches to warm up! Even if it’s just leg swings, hurdlers, and walking lunges, I notice a difference when I do warm up versus when I forget to warm up.
Thanks to you I do a few minutes of the dynamic exercises and I see a few above I will add in!!
And also thanks to you I start every run with a 5 minute walk!
My after run routine however needs work!
Capris- must not roll down my belly!!!
That’s because you are the best student EVER!!!!!!!
Gaaw…thanks Coach..but I feel I have let you down major this last year! LOVE YOU
I’m definitely going to be doing some of these. I am just now getting back into running after a really long hiatus. I always had IT and hip issues, so I’m excited to use those so it doesn’t happen again.
Stretching/warming up is definitely something I need to work on! I always feel as if my time is better spent on my actual workout rather than some stretching at the beginning and the end. I had no idea a good warm up could lead to better endurance.
I feel like this post was written just for me! I am always anxious to get going and get started and always skip the warm up, thanks for talking about all the positive reasons of why to take the time to do so!
Fitness aside, I really need to take breaks and do some of these dynamic stretches during the work day. A couple look like they will hurt my hips so good!
This is a great post! I have been doing static stretching but dynamic stretching makes a lot more sense!! Thank you!