Training
A Dynamic Warm-up for Runners:
by Lindsay Dixon, CAT(C), HonsBScKin
Most recreational and competitive runners put in mileage but don’t do
enough to prepare for the training run or race. A proper warm-up is crucial
in achieving peak performance and in the prevention of injury. Doing 3
minutes of light running followed by static stretching does not effectively
warm your body up and prepare your body for the run. Don’t get me
wrong: static stretches are important but are more appropriate during the
cool-down period (post run) when you are primarily influencing overall
flexibility and removal of lactic acid for optimal recovery.
2) Dynamic stretches—involves controlled movements taking you to your
limits of range of motion and involves gradually increasing your reach and/
or speed of movement.
What Is a Dynamic Warm-Up?
How to Do a Dynamic Warm-up?
*Note: Dynamic stretches are not the same as ballistic. Ballistic stretches involve
bouncing or jerky movements involving trying to force a part of the body beyond
its range of motion. An example of a dynamic stretch is a slow controlled leg
swing.
The purpose of a dynamic warm-up is to activate the neuromuscular system
by enhancing muscle elasticity, increase core temperature, stimulate blood
flow and oxygen delivery.
•You should spend between 10 to 20 minutes to effectively warm up
•Start with a slow jog three to five minutes followed by the series of
A dynamic warm-up consists of gradually warming your body up by
following a series of functional based (not ballistic) and controlled
movements to prepare the body for the activity it is about to participate in.
This gives your body the opportunity to work through full ranges of motion
mimicking the movements that your body will experience during your run.
•Pause for two to three seconds with each movement or dynamic stretch
•Progress from lower intensity to higher intensity
•Make sure posture is good with each move—back straight and head
In professional team sports dynamic warm-ups have been accepted to a
wide degree. Dynamic warm-ups differ according to the sport and the
specific muscle use attributed to a certain sport. For example, the warmup regimen for soccer will differ greatly from the regimen for volleyball.
However, even though dynamic warm-ups have been widely accepted
in team sports, its presence in the running world has been to this point
lacking. For runners, the introduction of dynamic warm-ups will be another
tool in their constant pursuit of achieving their personal best.
Types of Stretching:
1) Static stretches—stretching a muscle or group of muscles to the initial
point of resistance and holding that for an extended period of time (usually
held for at least 30 seconds at a time) (more appropriate for cool-down)
controlled dynamic movements and stretches
upright
•Begin with simple moves first and progress with ones that require more
balance and co-ordination
•If you don’t have a lot of space, do the dynamic stretches in place
•Don't attempt this for the first time on race day. Dynamic warm-up takes
co-ordination and it is common to feel a bit more tired the first few times
you try it.
•If you have specific areas of tightness or soft tissue restriction you can
augment dynamic warm-up with static stretches specific for those areas
Here is a sample of dynamic stretches that can be used as part of a dynamic
warm-up:
[for more examples, go to Modern Athlete at dixonathletics.blogspot.com].
Before and after each dynamic stretch and in an effort to keep you warm
and bring on a sweat, perform jogging forwards, back pedal, side shuffle.❖
Low hip lunge forward
Step forward with right foot and lean
down to touch the ground. Knee should
not go over toes. Then bring left foot
together with right foot. Next bring left
foot forward into lunge position.
Inchworm
In a push-up position, walk feet towards
hands. Slightly bend knees if you feel
a strong pull in hamstrings. Then walk
hands forward to a push-up position
again. Repeat pattern moving forwards.
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www.runningroom.com Running Room Magazine November / December 2009
Lindsay Dixon
Lindsay Dixon is a certified athletic therapist and kinesiologist
and is currently a student of osteopathy manual practice.
She has particpated in several triathlons and marathons. She
enjoys helping recreational and competitive athletes maintain
an active lifestyle and reach performance goals. Contact:
[email protected] or www.dixonathletics.blogspot.com
High knee walk
When performing this make sure back is straight
and slowly pull your leg up to your chest as
you walk. Lower the leg to the ground as you
step forward and then pull the other leg to your
chest. Make sure you pull your leg up to your
chest rather than lowering your chest to your leg.
Forward long stride
Start by stepping out in an exaggerated stride and
lower your hips to the floor. You should feel a stretch
in the groin/hip flexor area. Bring the back foot
back forward and return to standing position with
feet together. Then bring your opposite leg forward.
Repeat while moving forwards.
[Advanced option: add trunk rotation with this once
you get the hang of it and progress to lunge walk]
Side lunge walk
Facing sideways, step to the right keeping right
knee bent and left leg extended. You should feel
a stretch in groin area. Hold for 2 seconds. Then
bring left leg in towards right leg. Repeat pattern
moving right. Then switch going towards left so
that left leg is bent and right leg is extended.
Glute cross over
Either hold on a tree or wall if balance is off. Cross
left foot so that left heel is resting on right thigh,
and slowly lower down as if sitting in chair. Pause
and hold for 2 seconds and then come up.
www.runningroom.com Running Room Magazine November / December 2009
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