Why Dynamic Warm-ups Matter
Dynamic warm-ups are essential for preparing your body for activity and reducing injury risk, especially with running. Contrary to what many of us learned growing up, static stretching before a run isn’t ideal. Static holds can actually hinder performance if done pre-run. Save those for post-activity if needed.
Instead, dynamic stretches are your best bet. What do they do:
- Increase blood flow to targeted muscles
- Activate key muscle groups
- Allow you to move through your full range of motion.
- Allow you to mentally assess any restrictions in movement or painful areas
Our Go-To Dynamic Warm-Up Routine:
Try these movements before your next run! This routine should take just 5-7 minutes and can make a big difference in how you feel and perform.
- Dynamic Hamstring Reaches:
- Reach down toward your target foot with knee extended while hinging at your hips. Keep the movement fluid.
- Great for loosening up the posterior chain
- Quad Pulls:
- Walk forward and pull one ankle up toward your glutes feeling a stretch in your quads. Hold for a second, release, take a step forward and switch legs.
- Great for improving quad and hip mobility
- Glute Pulls:
- Walk forward and pull your knee toward your opposite shoulder to stretch and activate the glutes
- Great for loosening up the posterior chain
- Hip Openers:
- Balance on one foot while you bring one knee up toward chest and rotate outwards and then back down. Repeat on opposite side
- Great for opening up front of the hips
- Single-Leg Airplanes:
- Balance on one foot, hinge forward with arms out to the side like airplane wings. Keep your back flat as you hinge forward feeling a stretch in your hamstrings.
- Targets hamstrings, glutes, and balance
- Double and Single-Leg Pogo Hops:
- Light and quick hops in place on both feet and then single leg.
- Builds lower leg reactivity and prepares your joints for impact
Dealing With Aches or Pains?
As you ramp up your spring and summer activities, don’t let nagging issues hold you back. Book a session with us to assess movement asymmetries, strength deficits, or any discomfort you’ve been dealing with. We’ll help you find the root of the problem and get you back to doing what you love.
