Run Pain Free With Dynamic Warm Up

Run Pain Free With Dynamic Warm Up

Research shows that a dynamic warm up improves quadriceps strength and hamstring flexibility



Hitting the road after you just spent hours curled up in bed or behind a desk can shock your system. That’s why it’s smart to do a dynamic warmup before you launch into a workout. A dynamic warmup prepares your body for the demands of running by increasing core body temperature, improving range of motion, and boosting blood flow to the big muscles you’ll rely on most while running—your glutes, quads, and hamstrings. It’ll allow you to train hard and be less vulnerable to injury. Research shows that a dynamic warmup improves quadriceps strength and hamstring flexibility, which can carry over to a stronger running performance. Do this routine, created by Bodyfeed Triathlon Coaching, before every run to get your body ready for action.

Warrior Lunge

Warms up the core muscles and promotes hip mobility and Achilles tendon flexibility.

To Do: Lift your arms above your head. Step your left foot forward into a lunge, making sure your knee doesn’t extend forward past your foot. Step back to start, bringing arms down. Switch legs. Do eight to 10 reps on each leg.

Toy Soldier

Warms up the glutes, hamstrings, and quads.

To Do: Without bending your knee, step forward and kick your right leg out and up to waist level. Extend your left arm at the same time, as if to touch your foot. Release and switch sides. Do 10 reps on each leg.

Lateral Lunge

Activates the glutes and adductor muscles.

To Do: Stand with your feet parallel, hip-width apart. Step to the right, then shift your weight toward the right foot, bending your right knee and pushing your hips back. Your left leg should be as straight as possible. Reach for your right foot with your left hand. Push off with your right foot to return to starting position. Do 10 reps on each leg.

Star Touch

Improves hamstring and glute flexibility.

To Do: Stand with your feet wide, toes pointing forward. Keeping your legs straight, reach your left hand across your body and try to touch your right toe. Return to center. Repeat on the other side. Do eight to 10 on each side.

Runner’s Touch

Activates the core muscles and boosts flexibility in the glutes and hamstrings.

To Do: Balance on your right foot and hinge forward, allowing your left leg to extend back. Touch the ground with your left hand. Return to standing. Do 10 to 12 reps, then repeat on your left leg