Fitness Tips/Videos

Dynamic Warm-ups Before Stretching

I can't stress the importance of a dynamic warm-up before stretching.  If you stretch cold muscles you can damage them.  Complete the exercises BEFORE you run (this dynamic warm-up is ideal to do before every run). Watch on Facebook

Here's a list of additional ideas

Glute Bridge


External Hip Rotation

Side lying Leg Overs

Knee Hug

Reverse Lunge with Twist

Knee Hug to Forward Lunge - Elbow to Instep

Drop Lunge

Lateral Squat - Low

Inverted Hamstring - Moving Forward

Heel to Butt

Moving Forward with Arm Reach

To learn more about stretching. Take the Roll & Stretch Class. Learn more

A dynamic warm-up before running offers several benefits:

  1. Increases Muscle Temperature: Dynamic movements raise the body's core temperature and increase blood flow to the muscles, which enhances muscle elasticity and reduces the risk of injury.
  2. Improved Range of Motion: Dynamic stretches involve active movements that take joints through their full range of motion, improving flexibility and mobility. This can enhance running efficiency and performance.
  3. Enhanced Neuromuscular Activation: Dynamic warm-up exercises stimulate the nervous system, preparing it for the specific movements involved in running. This can improve coordination, balance, and proprioception, leading to better running mechanics and reduced injury risk.
  4. Activates Muscles Used in Running: Dynamic warm-ups target muscles involved in running, such as the quadriceps, hamstrings, calves, glutes, and hip flexors. This helps to prime these muscles for the demands of running and reduces the likelihood of strain or overuse injuries.
  5. Mental Preparation: A dynamic warm-up can help mentally prepare runners for their workout or race by focusing their attention on the task at hand and enhancing readiness for the physical exertion ahead.
  6. Injury Prevention: By increasing blood flow, flexibility, and neuromuscular activation, dynamic warm-ups can help prevent common running injuries such as muscle strains, ligament sprains, and tendonitis.
  7. Performance Enhancement: Properly warmed-up muscles and joints function more efficiently, allowing runners to perform at their best. A dynamic warm-up can help improve running economy, speed, and overall performance.

Overall, incorporating a dynamic warm-up routine before running can help optimize performance, reduce the risk of injury, and enhance the overall running experience.

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