Can we talk about warming up today? Β I’m sure you have all heard that completing a warm up is best before any workout. Β While I know this to be true, I’m coming clean with all of you today and admitting that I haven’t always been the best at completing warm ups in my own personal workouts. Β That being said, while completing this round of training for my upcoming half marathon, I have made sure to do a proper running warm up before my training runs.
Before running or completing ANY workout, it’s super important to prepare your body for the work ahead. Β Based on the type of workout you will be doing and any injuries, muscular imbalances, or other variations your warm up may be slightly different. Β Today, we will go over the basics for a warm up that is great for runners!
Set yourself up for workout success with this Dynamic Warm Up for Runners! Click To TweetBasics of a Warm Up
The entire warm up should make up 12-20% of the workout time, which means 8-12 minutes of an hour long workout. Β A good warm up should be composed of:
- 5-10Β minutes of light cardio:Β This is the warm up, so it’s important to start slow and really ease into the activity and movement here. Β This is where you can slowly bring your heart rate up. Β This can be achieve by walking, jogging, using the elliptical, biking, etc.
- Dynamic stretching: Β This is active stretching rather than the kind where you sit and hold the position for several breaths. Β This type of movement is meant to mimic the type of activity you are about to do and engage those specific muscles. Β Because dynamic stretching focuses on properly engaging muscles at a slower rate prior to exercise, it is a highly effective way to prevent injury. Β The stretches I am sharing with you are what I incorporate into my pre-running warm up. Β They focus on the hips, glutes, hamstrings, low back, and core.
- Self Myofascial Release (SMR): Β This can be achieved through foam rolling, rolling on a tennis ball, lacrosse ball or something similar.Β For me, this part is optional at the beginning of a running workout and something I typically complete at the end of a run. Β Many people successfully incorporate this in to help release knots and very tight spots, which can lead to improved mobility and quality of work. Β Listen to your body on this one!
Dynamic Warm Up for Runners:
Equipment Needed:Β
- Just your body!
There are 5 exercises in this dynamic warm up. Β Complete 10 repetitions on each side, for about a 5 minute warm up. Β This does not include a light cardio start, so that is something you could do on your own! Β I typically walk or jog at a very easy and comfortable pace before completing this warm up.
*As with any fitness class/program/workout, please make sure to modify as needed and check with your doctor if necessary!
Walking Hamstring Kicks: Β Kick your right leg up towards your left hand, lower that foot down slightly in front of the other taking a step forward. Β Make sure to pull the belly button into the spine to engage the core to help maintain balance. Repeat on the other side and complete 10 reps on each side. Β This will open up the hamstrings and glutes.
Runner’s Lunge into Reverse Side Angle: Β Begin on with your hands under your shoulders in plank position. Β Bring your right foot up toward your right hand. Β Lift your right hand off the ground and rotate your body to the side as you extend your arm straight up. Β Lower your hand back to the ground and bring your foot back to starting plank position. Β Repeat on the other side and complete 10 reps on each side. Β Focuses on the hips and glutes. *This is one of my favorites!
Lateral Leg Swings: Β Stand with both hands on something for support. Β Extend your right leg out to the side, then swing it acrossΒ and in front of your body then back out to the side. Β Repeat 10 times and the complete on the other leg. Β This focuses on the inner and outer thighs as well as the hips.
Front Leg Swings: Β Place your left hand on a surface to help maintain balance. Β Lift your right leg in front of your body then swing it back behind your body then back to the front. Β Repeat 10 times on each leg. Β This focuses on the hip flexors and the glutes.
Lunge with Upper Body Rotation: Β Place your hands on your hips and begin standing with feet hip width apart. Β Step forward with your right leg and rotate your upper body to the right. Β Bring your right foot back to the starting position as you rotate your upper body back to a front facing position. Β Repeat on the other side and complete 10 reps on each side. Β This exercise opens the hip flexors, low back, and the core.
If you give this dynamic warm up routine a try, let me know!
Your turn:
- How do you warm up before workouts?
- Are youΒ running a race or doing anything new-to-you in the fitness department this fall?
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A great warm-up routine, thanks for sharing! This will be helpful to help shake up my usual warm-up – which is just different dynamic stretching than the exercises above. I often feel like I’m the only one who stretches before and after working out. Which surprises me because it feels soooooo guuud π
It does feel good!! π
This was super helpful! I always try to warmup before a workout or a run, but sometimes i just have no idea what to do lol. Thanks for the inspiration!
Thanks, Sarah!! π Glad it was helpful!