Dynamic Warm-Up for Runners

The BIG 8 for 25

Dynamic Stretching for Runner’s

 Dynamic stretching is stretching with movement. These “stretches” are held for three to five seconds and are designed to increase blood flow, along with soft-tissue mobility. Dynamic stretching can be performed before running. You can also do them during running, if you are taking a break between intervals or you have an onset of tightness during a run. Think of these as warm-up or muscle preparation exercises to achieve short-term gains. They are not designed to increase flexibility in a muscle in the long term. Pay specific attention to the overall control of your body. You will achieve more from each exercise by focusing on quality of core control, foot activation, and balance during each one.

When you warm up, remember “The BIG 8 for 25”. This is a group of eight dynamic stretches to do before you run. Perform a 25 foot distance in a walking fashion, and alternating sides. For example, perform the stretch on one side, take a step, and then perform the stretch on the other. After you have completed a lap, progress to the next stretch. The leg swings are an exception—perform these in place, completing 25 repetitions.

 1.     World’s Greatest Stretch – Hip, Glute, Spine

While standing, take a big lunge forward while keeping both of your feet straight ahead. Lower your hips to the ground and place both hands down to the inside of the lead foot. Lift the hand that is closest to the front foot and rotate your torso away from it while reaching with this arm. You should feel a stretch in the front of the hip of the back leg. You may also feel a stretch in the glute and hamstring of the lead leg as well as your back. Hold this position for 3-5 seconds [ES1] and then stand up and repeat on the other side. To get a little more from this stretch, incorporate a calf stretch by keeping the heel down when you first step forward; after this, go into the big lunge and proceed with the rest of the motion.

 2.     Standing Superman Reach – Quad, Hip Flexor, Hamstring

While standing, bend one knee, grabbing your foot behind you. Pull this leg backward slightly while focusing on maintaining a neutral spine. You should start to feel a stretch in the front of your hip and thigh. Now bend forward from your hips, reaching with the opposite arm in front. This will start to stretch the hamstring of the leg that is on the ground. Hold this position for 3-5 seconds, stand up, take a step forward, and repeat on the other side.

 3.     Cross-Body Knee Grab – Glute, Hip Rotators

While standing, bend your knee, lift it in front, then grab the ankle with the opposite hand and place the other hand on the outer knee. Lift your leg up and across your body. Use your hands to direct your knee to the opposite shoulder. You should feel a stretch through your outer hip and glute region. Hold for 3-5 seconds, then step forward and repeat on the opposite side.

4.     Knee to Chest – Glute, Hip

While standing, pull one knee up to your chest and hold  for 3-5 seconds. You should feel a stretch in your glute. Release this side and take a step forward. Repeat on the other side. If this is well-controlled, you can add a balance component by performing a small heel raise with each step.

5.     Frankensteins – Hamstring

Standing tall, perform a straight leg kick forward with one leg. Reach forward with your opposite hand. Try to make your foot and hand land in the midline of your body. Keep your torso tall and do not worry if they are not able to touch each other. Alternate kicks on each side while walking forward. These should be performed slowly, holding the leg in the up position for a controlled 1 second with each repetition. You should feel light tension in your hamstring.

6.     Alternating Toe Touches – Spine, Hamstring, Calf

Step forward with one leg about 12 inches, placing your heel on the ground while your foot is pointing upward as much as possible. Keep your knee straight and reach down, bending from your hips, with the opposite hand toward your toes and grab them if you can. Make sure that your back stays flat and does not round through the lumbar spine. You should feel a stretch in the back of the lead leg. Hold this position for 3-5 seconds, stand back up, take a step, and repeat on the other side. You can add to this stretch by reaching your hand on the side of the forward leg toward the ceiling, allowing your torso to rotate along with your arm.

 7.     Leg Swings Forward/Backward – Hamstring, Hip

Stand next to something you are able to hold on to for balance. Bend one knee slightly and keep this foot on the ground. Perform a forward/backward leg swing in each direction, making sure to focus on control of your core. Allow only minimal movement in your hips and lower back. You should feel slight tension in the front and back of your hip and leg with each swing. Start with a smaller amplitude swing and increase as you go. Perform 25 repetitions on each side.

8.     Leg Swings Sideways – Abductors/Adductors

Stand facing something that you are able to hold on to for balance. Bend one knee slightly and keep this foot on the ground. Perform a side-to-side leg swing in front of you with the opposite leg. Keep your core engaged during this but allow rotation in your hips and spine to occur. You should feel slight tension in the inner thigh and outer hip with each swing. Again, start with a smaller amplitude swing and increase as you go. Perform 25 repetitions on each side.