Set your RUN up for SUCCESS!!!
Whether you have been running for years, or you are new to the team, prepping for your run can really make a difference! A proper warm up helps your running performance, and sets you up for success in the long run. Running requires a lot of hip and core strength in order to maintain alignment, good form, and proper weight transfer when moving from one foot to the next. A dynamic warm-up is used to improve mobility while moving through a range-of motion vs. static stretching (holding a stretch without movement). Be cautious of performing too much static stretching before a run, as it can over lengthen your muscles, leading to decreased strength and stability.
A dynamic warm-up should consist of about 5-6 exercises and take 10-15 minutes to complete. To help, we have put together a few of our team’s favorite exercises for you to try for your dynamic warm-up! Begin by performing each for 1 ½-2 minutes each.
#1 LEG SWINGS
Leg swings are simple yet effective. You can swing your legs forward, sideways, and to the back to increase hip mobility!
#2 FORWARD LUNGE WITH ROTATION:
This warm-up activates your hip flexors, glutes, legs, and core in just one simple movement. Our Doctors of Physical Therapy almost always do these before a run or lower body focused workout!
#3 INCHWORMS:
Inchworms provide a great stretch to the entire posterior chain. Our DPT Kelly Greenway likes doing inchworms to a yoga plex. Overall, this is a great multi-joint exercise to increase mobility in the hips, chest, upper back, shoulders, hamstring and core activation all in one activity.
#4 SINGLE LEG HAMSTRING SWEEPS:
DPT Abbie Laycock is a huge fan of hamstring sweeps! The exercise is a great way to safely stretch your hamstrings prior to a run. These can also be done in place or while walking!
#5 LATERAL LUNGES/ LATERAL SIDE-STEPPING:
These really open up the hips, and work on some of the horizontal movement to improve mobility of the adductors and abductors, and also getting the lateral hips firing to help with stability during a run. As an avid obstacle course racer, Jessica Mertz, PT, DPT always includes these in her warm-up!
Want to learn more ways to become a better runner? Check out our other running posts!
