My dynamic warm-up
alternative title: you look like an idiot
Howdy! Hope everyone is doing well and enjoying this warm weather!
I got some questions about my dynamic warm up last week, so I thought I'd walk you through my routine! Just a quick shout out to everyone for the great conversations that have been happening around this blog- specifically everyone's feedback on resting and strength work- more to come on that next week...
Now for my warm up!*
I run through this warm up pretty quickly, usually doing each stretch until I feel more flexible than when I started it. Forcing myself to check in with my body during the warm up gets me in the habit of listening to my legs during the actual run. Warming up my mind, trippy
Now, for the body:
Leg swings
Starting low and slow, I swing my legs front to back, side to side. My hips and hamstrings can get creaky from sitting during the day, and swinging is a nice little way to wake them up. This stretch has the added benefit of making you look like you know what you are doing with this whole running thing.
I made some stick figures for this.. you guys get the picture right? ;) Swings
Hamstring Scoop
The walking version of the static hamstring stretch, scoop your arms down through your flexed foot before taking your next step. I love this stretch because it hits the hard-to-reach spots along the back of my legs.
hamstring scoop
High Kicks
Sometimes called Monster Walks, swing your toes towards your outstretched arms as you walk. Hello, hamstrings.
walking high kicks
Knee Hugs
Keep walking, but this time hug your knee into your chest, stretching your hips. I tend to lean back just a hair to get in a bit deeper, alternating sides.
walking knee hugs
Open Gate, Close Gate
My roommates calls this one "good girl, bad girl". Standing, bend your left leg and lift it in front of you. Keeping it bent, and careful to keep your hips square, bring your leg from the front to the side. Repeat with the right leg. Now you really look like a pro.
open gate
Heel Dips
I am not sure if this would be considered dynamic, but I always stretch my calves before I run. My calves are a hot spot for injury, so I like to give them a little extra attention. I do this by simply standing on the edge of step, dipping the heel low, and alternating between a straight leg and a bent leg.
Heel dips with straight and bent knee
Squats
I can forget to use my glutes when I run, so I end my warm-up with 10 squats. Just a super easy and quick way to reactivate my muscles before I try to call on them during the run.
Then, it's off to run! My cool down is more or less the same, with some low lunges and walking-on-my-heels thrown in.
Want more? These links are pretty good references:
* Please note: I am not a professional, a doctor, or a therapist. Definitely listen to your body and play it safe when warming up or taking advice from some random running blog like this one ;)
I really do credit dynamic warm-ups to feeling a whole lot better post-run, and I hope it helps you too!