Dynamic Warm Up for Runner's

Most recreational and competitive runner's put in mileage but don't do enough to prepare for the training run or race. A proper warm up is crucial in achieving peak performance and in the prevention of injury. Doing 3 minutes of light running followed by static stretching does not effectively warm your body up and prepare your body for the run. Don't get me wrong, static stretches are important but are more appropriate during the cool down period (post run) when you are primarily influencing overall flexibility and removal of lactic acid for optimal recovery.

What is a dynamic Warm Up?

The purpose of a dynamic warm up is to activate the neuromuscular system by enhancing muscle elasticity, increase core temperature, stimulate blood flow and oxygen delivery.
A dynamic warm up consists of gradually warming your body up by following a series of functional based (not ballistic) and controlled movements to prepare the body for the activity it is about to participate in. This gives your body the opportunity to work through full ranges of motion mimicking the movements that your body will experience during your run.

In professional team sports dynamic warm ups have been accepted to a wide degree. Dynamic warm ups differ according to the sport and the specific muscle use attributed to a certain sport. For example the warm up regimen for Soccer will differ greatly from the regimen for Volleyball. However, even though dynamic warm ups have been widely accepted in team sports its presence in the running world has been to this point lacking. For runners, the introduction of dynamic warm ups will be another tool in their constant pursuit of achieving their personal best.

Types of stretching:

1)Static stretches-stretching a muscle or group of muscles to the initial point of resistance and holding that for extended period of time (usually held for at least 30 seconds at a time) (more appropriate for cool-down)

2) Dynamic stretches-involves controlled movements taking you to your limits of range of motion and involves gradually increasing your reach and/or speed of movement.
*Note: Dynamic stretches are not the same as ballistic. Ballistic stretches involve bouncing or jerky movements involving trying to force a part of the body beyond it's range of motion.
An example of a dynamic stretch is a slow controlled leg swing.

How to Do a Dynamic Warm-up?

• you should spend between 10-20 minutes to effectively warm up
• start with a slow jog 3-5 minutes followed by the series of controlled dynamic movements and stretches
• Pause for 2-3 seconds with each movement or dynamic stretch
• progress from lower intensity to higher intensity
• make sure posture is good with each move-back straight and head upright
• begin with simple moves first and progress with ones that require more balance and co-ordination
• if you don't have a lot of space, do the dynamic stretches in place
• don't attempt for the first time on race day. Dynamic warm up takes co-ordination and it is common to feel a bit more tired the first few times you try it
• If you have specific areas of tightness or soft tissue restriction you can augment dynamic warm up with static stretches specific for those areas

More to come tomorrow including a sample dynamic warm up!

Lindsay Dixon, CAT(C), HonsBScKin