When I first started running, I really didn’t know anything about the sport. I ran around my block a few times each day, and was pleased to notice that each time it felt a little easier. As my progress continued, I decided to challenge myself by signing up for a half marathon. My mileage increased, but the time I spent focusing on injury prevention did not. Slowly but surely, I wound up injured and found myself taking a forced break from running.
It wasn’t until the second time in physical therapy that I finally started to take things seriously. I realized that running and staying healthy involves so much more than the actual act of running. One of the biggest ways we can stay healthy and prevent injury as runners is by completing dynamic warm ups before each run. These warm up exercises are simple, yet have a profound impact on the quality of our running.
Incorporating these pre run warm ups activates muscles that otherwise lie dormant during a run. Warm up exercises are essential for increasing our range of motion, getting blood flowing to our muscles, and stretching out any tight spots. These dynamic warm ups for runners all take less than 5 minutes, and can easily be completed outside just before our run.
Try incorporating one of these 5 dynamic warm ups before a run to prevent injury and increase your progress. These warm up exercises are created specifically for runners, and will greatly enhance the quality of your run.
5 Amazing Dynamic Warm Ups for Runners
I have narrowed down some of my favorite dynamic warm up exercises here in this post. This is a warm up routine I use before heading out for each run, especially those speed workouts. Completing these pre run warm ups takes no more than 2-3 minutes, yet makes a huge difference during my runs! Most of these dymanic warm ups focus on the hips, glutes, and IT band, as those are the most troublesome areas for runners.
RunToTheFinish has some great dynamic warm up exercises that focus on the IT band and hips to keep those problem areas limber and loose when you start your run.
Brooklyn Active Mama has a simple dynamic warm up routine that you can complete on your way out the door. These moves activate your quads and glutes to help ready them for your run.
Runner’s Blueprint has 6 simple videos to show you examples of some great dynamic warm up exercises! These moves help boost your range of motion and increase circulation during your run.
rUnladylike shares a warm up routine she learned from elite athletes in the Brooks Beast Track Club. All of these moves can be completed outside just before your run, and are used by many elite athletes.
Incorporating some of these warm ups for runners will have a profound impact on your running! Whether or not you notice it, you will avoid injuries and increase your range of motion. Try adding just a few dynamic warm up exercises to start, or combine some of these exercises to create your own warm up routine.
Check out more injury prevention posts:
- The Miracle Cure for Chronic Running Injuries
- Should You Skip a Run? Here’s What You Need to Know
- The 10 Best Lower Body Stretches for Runners
- How to Safely Increase Your Running Mileage