What do you do to warm-up? If you're like most runners, you probably do a few stretches that you've been doing for ages, and then you just go for it. Is this really the best option? A lot of runners usually feel stiff and uncomfortable for about the first 5-15 minutes of their run and then they'll finally find their groove. What if you could eliminate this issue and have a successful run from the beginning?
Enter the Dynamic Warm-Up. Dynamic stretching is a type of stretching that allows the muscle to elongate naturally and in it's relaxed state. Dynamic stretching is done by contracting the antagonist muscle and moving the joint the muscle crosses through the full available range of motion in a controlled manner. In simpler terms, you use your own muscle (the opposite muscle of the one you're trying to stretch) to pull the limb into a stretch. So, if you want to stretch your hamstrings, you would use your quads and hip flexors to pull the leg forward causing a stretch on the hamstrings. (Think swinging your leg back and forth.) Compare this with static stretching, the most common type of stretching: holding the muscle for a period of time until you feel it stretch. (Think bending down and touching your toes to stretch your hamstrings.)
So why is this better? Because by moving your limbs with your own muscles it increases blood flow to that area increasing core temperature, nervous system activation is improved, and the muscles and tendons become more supple. When you stretch statically, it stretches, that's it. Period. It doesn't do anything for WARMING. By implementing a thorough dynamic stretching routine into your warm-up, you will feel warm, your muscles and nervous system will be geared up, and you will be contributing to your overall coordination and prevention of injuries.
As a warm-up, just plain jogging doesn't cut it.
Static stretching doesn't cut it.
A combo of the two doesn't cut it.
No warm-up doesn't cut it.
Rethink your warm-up and implement the following routine before your next run. Notice the difference.
Leg Swings (forward/back): Swing each leg forward and back 10-15 times. Start easy and then swing it like you mean it. Hold on to something for balance if necessary.
Leg Swings (side to side): Swing each leg side to side across your body 10-15 times each. Start easy and then swing like you mean it. Hold on to something in front of you if necessary.
Knee to Chest Hugs: Pull knee to chest, rising up on opposite toes. Maintain good balance. Step through and repeat on other leg. Do 10 on each leg.
Straight Leg Marches: Kick your leg straight up in front of you, bringing hands to shins. Step through and repeat with other leg. Perform 10 on each leg.
Walking Lunges w/ Twist: Step forward into a lunge then twist torso towards forward leg. Step through and repeat. Do 10 on each leg.
*Another option: Step into a lunge and reach opposite arm up overhead. Provides a great hip flexor stretch.
*One more option: Perform this backwards.
High Knee Jogging: While jogging, pick knees up as high as possible and attempt to kick your butt at the same time. Your leg should be tucked up tight. Focus on proper posture and arm swing. Do 10-15 on each leg.
High Knee Power Skipping: Perform explosive skipping movements, focusing on launching yourself high into the air and picking your knees up. Maintain proper posture and arm swing. Do 10-15 each leg.
Easy Jogging: Finally, jog easy for the first 2-3 minutes of your running workout.
There are many more movements that can be performed in the warm-up. Be creative! Do anything that gets you moving, works on coordination and balance, and makes you warm. A warm-up that lasts 10-15 minutes is optimal. Of course, the longer and more intense the following workout, the longer the warm-up should be.
