The dynamic warm up is a concept that is very popular in the running community.  It has made its presence known with recreational runners and local elites alike practicing it.  The November issue of Runners World even featured some approaches to it in the article “Get ready to go“.
Still some resist a change in their ways.  Even when they have been saddled with chronic injuries or a plateau in performances.  So what’s this dynamic business all about and why should you make it part of your routine?

What qualifies as a dynamic warm up?

Really any routine that is progressive in nature that builds from activities that promote blood flow to the extremities and then move into the activation of the stretch-shorten cycle and activation of muscle that will be important during your activity (running!).

A simple example of this would be 5-10 minutes of jogging or cycling followed by a series of core stability exercises to activate the small stabilizing muscles around the pelvis and then move into dynamic stretching like the knee to chest and the runner’s touch.  For examples of the plank series, knee to chest and runners touches click on their links.
A routine like this could then lead into a maintenance run or to more intense work like running form drills and strides in preparation of a speed workout on the track.

What is the benefit of they dynamic warm up?

The dynamic warm up has been recommended by rehabilitation specialists and performance oriented coaches alike for its comprehensive benefits.  By activating key muscle groups, large and small prior to more ballistic movements, many common over use injuries can be avoided.  With the manipulation of the stretch-shorten cycle in the major muscle groups, runners can improve their responsiveness and power to get better results from high intensity running.

Brooke Jordan, DPT is a Physical Therapist at P.A.C.E’s North Portland Physical Therapy.  She makes for following recommendations:

Regular performance of a dynamic warm up allows the body to better prepare for activity; it helps to increase the heart rate, increase circulation to muscles, and increase activation of the nervous system for improved neuro-muscular reaction.  Initial completion of a dynamic warm up can lead to fewer overuse injuries because the muscles are better prepared and less likely to be overstressed with normal loads. Continued completion of a dynamic warm up has led to improved performance as it allows progression of speed and agility work because the body is better prepared and better able to sustain increased loads and forces through the connective tissue and joints with proper blood flow, circulation and mental preparedness.

What are some exercises that you think
should be part of each runners pre-run routine?

Anything that challenges the joints and muscle groups that will be utilized during activity. Some I like to use with runners are knee to chest (or high knee jog) foot to buttocks (or butt kickers), lunge and reach, lunge and twist, toe touches, straight leg kicks, and heel walks. (A copy of the dynamic warmup handout we use at our facility can be found on our website at www.portlandpace.com)

example of knee to chest

for more videos on strength and warm up visit www.runportland.org/resources

There is no one right way to implement the dynamic warm up.  The key is to practice it consistently and to make sure it is progressive so the body can adapt as you challenge it with the exercises.   The payoff can be as simple as more days of running or even new personal bests!

Long may you run!

Sean Coster

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