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5 Minute Dynamic Stretching Warm Up to Improve Runs

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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.

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! Dynamic stretching is going to become your new favorite thing as you find yourself running better and staying injury free.Why Your Warm Up Actually MattersRunning 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 for nearly 10 years.

If you’re more of a let’s get going ASAP runner, here’s why it matters…

Why Your Dynamic 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 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

There are a few different components of a great running warm up, so let’s find out how each one works. I figure the more you know, the more likely you are to follow through!!

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 a half mile at a good pace and you’ll have the body completely primed for a great workout.

Ready for a better run? Include these dynamic stretches in your pre-run routine #runing Click To Tweet

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.

One of the things I find most effective is to change up the moves each day. Which means you’ll be getting in hip, glute and core work before every single run. In the video at the bottom, I will demonstrate a variety of moves.dynamic stretching

Dynamic stretching utilizes momentum to warm up the muscles and increase range of motion. All of this goes in to improving your stride and ensuring that you don’t blast off with cold muscles resulting in a strain or in poor form due to tight muscles.

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.

If I had to pick a few key dynamic stretches, I’d start with these.

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. You quite literally place your knees together, bend a little and rotate in circles with knees remaining touching.

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 activate 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.

This dynamic stretching warm up for running is just one of the ways you can get your body primed. If it’s winter time and you’re dreading the outdoors, here’s my favorite indoor winter running warm up. It gives the same benefits of a dynamic warm up, but increases my body temperature enough to make walking out the door more appealing.

Do you take time to warm up?

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Posted by amanda Categories: running coach, stretching

Reader Interactions

Comments

  1. Susie @ Suzlyfe says

    October 18, 2016 at 4:58 am

    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!

  2. Ellie says

    October 18, 2016 at 6:05 am

    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 :-)

    • amanda says

      October 18, 2016 at 7:41 am

      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 :)

  3. Laura @ This Runner's Recipes says

    October 18, 2016 at 1:30 pm

    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.

  4. Jodi says

    October 18, 2016 at 9:36 pm

    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!!!

    • amanda says

      October 19, 2016 at 2:53 pm

      That’s because you are the best student EVER!!!!!!!

      • Jodi says

        October 20, 2016 at 9:22 am

        Gaaw…thanks Coach..but I feel I have let you down major this last year! LOVE YOU

  5. Jenn says

    October 20, 2016 at 12:06 pm

    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.

  6. Rebecca | NOURISHED. the blog says

    October 20, 2016 at 5:56 pm

    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.

  7. Emily Kyle says

    October 20, 2016 at 6:56 pm

    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!

  8. Alisa @ Go Dairy Free says

    October 20, 2016 at 10:49 pm

    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!

  9. Angela says

    December 1, 2016 at 9:15 pm

    This is a great post! I have been doing static stretching but dynamic stretching makes a lot more sense!! Thank you!

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Amanda Brooks is a Certified Running Coach, Certified Personal Trainer and long time distance runner with a passion for every facet of running, which leads her to do more reading, research and running than necessary. Find all the tips, tricks and tools you need from this running coach for your best injury free running. Read More…

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A NEW PLAN DOESN’T FIX EVERYTHING. You might alr A NEW PLAN DOESN’T FIX EVERYTHING. You might already know what’s best for you, but aren’t doing it consistently. That’s the only way we really make changes.
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A PLAN can help, but I often don’t think that’s step one to making lasting change.
//
HABITS AND ROUTINES✴️
-Eliminate the need to make decisions.
-Which reduces brain fatigue.
-Which increases your chance of success.
//
TINY HABITS✴️
This is the smallest step you can take towards your goal. Often so small it seems insignificant, but is easy to make it a habit.
🌟
That leads you to another tiny habit, then another and suddenly it’s just your lifestyle.
👆👆👆
When people ask how I easily kept off 35lbs for over 15 years, while enjoying pizza, taking rest days and not obsessing about food.
👇👇👇👇
When people ask how I stay motivated to run year round and rarely race. Tiny habits.
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Day one isn’t eat perfect or run for an hour.
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Day one IS drink a glass of water when I wake up. Put on my running clothes.
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Day 30 is then more like after I drink my glass of water, I do 5 push ups. After I put on my running clothes, I do a 5 minute warm up.
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SLOW PROGRESS IS BETTER THAN NO PROGRESS, it builds momentum and is sustainable.
❔❔❔
Have you ever practiced creating tiny habits???
1️⃣ WORD TO DESCRIBE YOUR RUNNING THIS YEAR? M 1️⃣ WORD TO DESCRIBE YOUR RUNNING THIS YEAR?
Mine... satisfying.
😊
1900 miles blows away previous years.
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(swipe to see...because yes I love tracking.) Unfortunately I’m not positive what it was 2001-2007 because I wrote it on calendars.
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😊I needed it after that to get away from the news and pretend I wasn’t spending all day alone. Then as my business shifted again to keep ideas flowing.
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🤩Without a single race, I still checked a big goal off my list of running an ultra distance (solo was very interesting!).
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It was a HARD FCKIN year for everyone, but guess what lots of years are. And not every year is great even without a pandemic.
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