5 Ways For a Dynamic Warm-Up For Runners

5 Ways For a Dynamic Warm-Up For Runners

As many say, fitness should be adopted as a lifestyle. Running is a great way to ensure you remain fit and free from any harmful diseases. There are a number of benefits runners get to enjoy. But it surely takes a lot of hard work, passion and dedication to keep going. 

Running also leads to a more disciplined routine and improved blood flow. However, to avoid any injuries or painful setbacks you might face as a runner, warm-up and body stretches are always recommended.

In addition to that, dynamic Warm-Up For Runners only take 10 to 15 minutes before the actual run begins which will lead to reduced stiffness of muscles. Here are 5 ways for a dynamic warm-up for the ones who enjoy running.

• Side to Side Leg Swings

It’s important to involve this stretch in your warm-up routine as it focuses on important muscles. These swings will activate your hip joints and hamstrings effectively. Along with that, it also ensures that you run without feeling any major pain around the main muscles. 

It’s crucial to perform this correctly. To begin, all you need is a stable and sturdy thing to hold, then proceed to swing your leg to your side, up and to the back. Performing this stretch almost 12-16 times on each side is ideal. 

• Toy Soldier

Another important dynamic warm-up stretch is known as toy soldier. It’s recommended by many professionals and fitness enthusiasts. This works wonders when it comes to warming up your glutes, hamstrings, and quadriceps. These muscles are very important to activate for a runner. 

Moreover, it also works well in activating your core and upper legs. This stretch alone is able to fire up quite a few of your muscles. To make sure it’s performed correctly, keep your back flat and core strong then step forward while kicking your leg up. Change sides and repeat on each leg for at least 10-12 times. 

• Butt Kicks

These simple yet effective warm-ups can get your heart rate up in just a few reps. It helps a few muscles in activation as well. A few of these include hip flexors, quadriceps, knees and ankles. Even 2 sets of these can get your blood to begin rushing. 

All you have to do is stand straight and begin jogging in a slow place. Once you find your rhythm, start kicking each leg behind you. Make sure your heels touch your butt. Start switching between both the legs and keep it going for 30 seconds split between at least two sets.

• Walking Lunges

To perform the walking lunges correctly, the key is to keep your core engaged. It allows activation of your core, glutes, hips, quads, hamstrings and torso. The impact of this dynamic runs through most of your body which is ideal before a vigorous running session.

Performing this can be pretty simple, stand up-right with your hands on your hips and while keeping your core engaged, step ahead and bend both of your knees to a 90 degrees. Then move onto dropping your body down in a deep lunge. Do ensure that your back knee is almost touching the ground and the shin bone in the front remains perpendicular. 

Keep switching your legs while you lunge and keep walking forward. An ideal number is 15 lunges per each side of your leg.

• Marching Hurdles

If you are someone who has slightly tighter hips this dynamic warm-up is a must for you. Along with easy your back it also activates the core really well. These can be slightly difficult to adapt to but once you get a hang of it, they become a lot easier. 

Stand upright and keep your core engaged while lifting a knee up until your chest. Try to lift it as high as possible. Once you see you’re closer to the chest area, move your hip in the outer direction. Then keep moving your leg out while you bring it back down. Repeat this at least 15 times per each side. 

Summary:

These five dynamic Warm-Up For Runners have worked effectively for many. However, it’s always best to research further before you begin your warm-up session. These stretches are not only ideal for runners but for various other athletes and fitness junkies as well. 

Furthermore, remember to be patient with your body since it can take some time to adopt a new warm-up session or a workout regime altogether. If you’re looking for the right equipment to focus on your fitness goals for this year, do check out Athletic Vision.