Dynamic Warmups Make You Stronger, Faster
Five minutes of this before one run can make a world of difference.
You know you’re supposed to warm up your muscles and joints before you head out for a run. But did you ever consider that the way you perform that warmup could be hurting, not helping, your run? It’s true.
New research supports what many respected coaches have known for years: The preferable pre-run warmup should include movements that are designed to activate and elongate your muscles.
“There are many reasons to warm up before exercise but a dynamic warmup combines prepping the cardiovascular, neuromuscular and muscular systems in an integrated manner,” says Bob Seebohar, an exercise physiologist, certified strength and conditioning specialist and a USA Triathlon Level III elite, youth and junior certified coach. “It provides athletes more ‘bang for their buck’ and may also reduce the risk of injury.”
Also known as movement preparation, a dynamic warmup is comprised of exercises like squats, monster walks and hip extensions, where you actively turn on and tune in those muscles for the activity you’re about to pursue. It almost feels like a workout in itself, unlike pre-run static stretching — the practice of reaching until you hit a point of tension and then holding the stretch.
[A full version of the above can be found at running.competitor.com Read more at http://running.competitor.com/2014/04/training/dynamic-warmup_68589#8OxWBfhjAqpQl7Sq.99]
So what kind of exercises are recommended? Be dynamic 🙂 Watch this short video to get off to a flying start!
No time? Scroll down for our dynamic exercise chart!