5 Minute Dynamic Stretches | Warm Up Routine to Improve Runs

Have you ever wondered why coaches are constantly harping on dynamic stretches? It’s more time that you don’t have, so is it really necessary??

Yes! You could be sacrificing endurance and risking injury. Injuries mean time off running and that makes us all sad and will take more time than the warm up.

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.

What are dynamic stretches for runners?

If you’ve ever pulled your foot up behind you and held it to stretch your quadriceps, that’s a static stretch. A dynamic stretch then is moving through a range of motion.

Dynamic stretching utilizes momentum to warm up the muscles and increase full 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.

There are generally considered 4 types of stretching:

• Dynamic – not holding a movement, but flowing through it
• Static – holding stretches for a long time focused on flexibility (idea post run stretches)
• Passive – generally done with assistance, allowing the muscle to be fully relaxed
• Active – muscles are engaged during the stretch (so good for mobility and injury recovery)

In dynamic stretching we are continually moving and working through areas of the body that are tight.

The problem with static stretching before a run is that you may over elongate the muscle and reduce stability around your joints. We need stiffness to provide power in our stride.

I know, it sounds like we’re saying conflicting things…but they aren’t.

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 for nearly 10 years.

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

Benefits of a Dynamic Running Warmup

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
• Reduces risk of injury by preventing tears and strains
• Greater range of motion
• Increased oxygen availability means more energy for your muscles
• Increased lung capacity means it feels easier to breathe
• 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.

• Imagine the blood flowing in to your muscles so they are ready to move
• Little things like knee circles are telling the joints to increase fluid and protect themselves
• Your brain is registering that movement is happening and starting to send out the appropriate hormones and energy boost
• It gives you a few additional minutes for that pre-run snack to settle

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.

• Swing your arms
• Don’t stroll, WALK.
• Think about a 15min/mile pace

Goal: Prevent Injuries

The warm up is an easy time to include a few movements that will fire up the glutes, hips and core.

This is the trifecta for preventing knee, ankle and hip pain while running.

• Checkout the 30 Core Challenge – it’s 10 minutes a day, which my crew uses as part of their warm up and they’ve seen massive changes in speed and reduction in injuries
• Your warm up can be 5 minutes core, 3 minutes dynamic stretches and then the short walk
• Imagine running less, but running faster and more efficiently!

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 my own running and coaching over the last 20 years.

One of the things I find most effective is to change up the moves each day.

That keeps it short.

But ensures you hit different things all the time and find areas you need to work on.

I.e. can’t fully swing your leg then maybe some hip mobility work is needed or find you have no balance, time to work on that runner’s lunge matrix.

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 to help you keep hitting the different areas that you need.

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.

Dynamic Stretches For Runners

A few of my favorites to get you started.

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.

Lunge with Twist

Lunging forward with the right foot, you’ll place your left hand on the ground and open up towards the right. Repeat the open and close movement 8-10 times and then switch legs.

We need to ensure that your spine and back muscles are warm, along with the legs, so they can provide that stability.

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.

Walking Lunge (form drill)

Another super easy one to make sure you are waking up the glutes and as a bonus we are working on your running form at the same time.

• Standing with feet shoulder-width apart
• Start to lean forward from the ankles
• Eventually gravity will kick in so you start to fall
• You’ll raise your left knee and let it naturally lunge forward to catch you
• Repeat on the other side, a few times on each side

Great way to practice the lean and see the benefit of the forward motion it creates.

Bent Over Toe Taps

Standing in a star position, with your feet wider than hip width apart and arms up in the air. Bend at the waist reaching your right arm across to your left toe, you’ll be getting a good torso twist here.

Return to standing and repeat on the opposite side.

This is going to wake up the hamstrings, which are often super tight from sitting and engage the core. Don’t let yourself crumple, think booty pushing backwards and your back staying straight.

See additional dynamic warm up exercises in action here:

After you finish the dynamic stretching 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.

Remember this is just one type of stretching. You may still love your long holds to help you unwind, but save them for after the run, never before.

Do you take time to warm up?

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