Research has demonstrated that dynamic warm-ups are important for preventing injury as well as help to produce greater power, strength, muscular endurance, anaerobic capacity, and agility performance. This is in comparison to static stretching before exercise according to research performed by Herman et al. During dynamic warm-ups your heart rate increases causing you to sweat, which will help you to properly warm up your muscles so that you will be prepared for activity. These exercises below can be used to warm up for any type of high-intensity activity and are not solely limited to runners. They will also help to prepare you to run injury free! (Walkers can do a slower motion as well non-impact version of these exercises.)
Glider Disk Jumping Jacks
Start in a standing position with hands by your sides.
Next, slide your feet apart while raising your arms to the side and over head.
Then, slide your legs together as your arms return to your side. Repeat.
- Repeat 20 Times
- Hold 1 Second
- Complete 1 Set
- Perform 1 Times a Day
Air Squat
Stand with feet shoulder width apart and toes pointed forward to slightly turned out. Bend knees and lower buttock towards floor keeping your back straight and bending at your hips. Allow your arms to raise up forward as you lower down and then return arms to side as you straighten back up.
Your buttock should lower behind your feet as if you are going to sit on a chair. Emphasize your weight going through your heels.
For good knee alignment, do not let your knees pass in from on your toes and keep your knee in line with the 2nd toe (next to the big toe) as it bends.
Deep Forward Lunge – Walking – Alternating
Start by standing with feet shoulder-width-apart. Next, take a step forward and allow your front knee to bend. Allow your back knee to bend as well until it touches the floor or comes close to touching the floor. Then, continue moving forward as you bring your back leg forward to stand with both feet together again. Repeat on the other side and continue alternating sides.
Keep your pelvis level and straight the entire time.
Your front knee should bend in line with the 2nd toe and not pass the front of the foot.
- Repeat 20 Times
- Hold 1 Second
- Complete 1 Set
- Perform 1 Times a Day
Dynamic Warm Up Frankenstein Kicks
While walking across gym, kick with straight leg and touch toes with opposite hand.
- Repeat 20 Times
- Complete 1 Set
- Perform 1 Times a Day
Walking Knee Hugs
Hug knee to chest while keeping standing base knee straight, then take a step forward and switch legs.
- Repeat 20 Times
Butt Kicker
4 x 20 yards. Goal is to drive the heel toward the buttocks and back to the ground as fast as possible to increase turn-over. Alternate legs in a running fashion. Hip and shoulder speed should be equal.
- Repeat 20 Times
- Hold 1 Second
- Complete 1 Set
- Perform 1 Times a Day
Walking Runners March
March knee up to hip level, let foot fall, slowly transition to other side and march other leg up.
Focus on slow, controlled movement. Drive standing leg straight using gluteal muscles.
- Repeat 20 Times
- Complete 1 Set
- Perform 1 Times a Day
Dynamic Warm Up: Karaoke
- Begin Standing
- Start to shuffle side ways by stepping your front leg over your back leg.
- Twist the opposite way.
- Continue to shuffle the same direction by stepping your now front leg behind your back leg
- Twist the opposite way.
- Repeat
- Repeat 20 Times
- Complete 1 Set
- Perform 1 Times a Day
Herman SL, Smith DT. Four-Week Dynamic Stretching Warm-up Intervention Elicits Longer-Term Performance Benefits: The Journal of Strength & Conditioning Research. Journal of Strength and Conditioning Research. https://journals.lww.com/nsca-jscr/fulltext/2008/07000/four_week_dynamic_stretching_warm_up_intervention.36.aspx. Published July 2008.