A dynamic warm up is a good way to gradually increase blood and oxygen flow to prepare the legs, heart, and lungs for the demands of an intense workout or race.
Start with 10-20 minutes of easy running to get the blood and oxygen flowing.
Then add some dynamic stretches and drills (as shown in the video).
Finish up with 3-4 x 15-20 second progression strides (gradually increase effort to full sprint, then back off - generally 50m or less) so that it isn’t a shock to the system when you start the intense portion of your workout or race.
This video was created to illustrate a basic dynamic warm-up routine that activates key running muscles before intense efforts without taking too long. It is not intended to be a comprehensive summary of all dynamic stretches or running drills, but is a good start for stretching and activating areas that are prone to injury during intense efforts: calves, shins, hamstrings, quads, glutes, groin, etc.
Photo by Peter Collins Photography
Video by Paul Nelson and Sean Nielsen.
Editing by Brian Allen-Aguilar of Eagle's Nest Artistry.
The team of Coaches at Peak Run Performance are passionate about the sport of running and optimizing training to make gains toward an athletes' goals. We value teamwork, foster communication and take a holistic approach to our coaching practices. We strive to use current training theories, personal experience and creativity to optimize individual results and ensure our athletes are having fun while working hard.
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