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Running Tip: Try a Dynamic Warmup

When warming up for a run you have more options than just walking briskly or jogging slowly; you can warm up dynamically. Doesn't that sound like fun! Here are a few moves that prime your body for running:

  • High-Knee Marching: Marching in place while bringing the knees up to at least 90 degrees alternating legs, or better yet even with your belly button, is a great warm up for your hip flexors. If you plan on sprinting, this is your must-do move. Do a total of 20.
  • Kicking Your Bum: Yes before you let your workout kick you in the bum, you should kick your own. Stand in place and alternate legs, bringing your heel to your booty, by bending your knee. This will warm up your quad and lubricate your knee joint. Kick yourself 20 times.
  • Skipping: Don't underestimate the joyful childhood movement of skipping. This warms up your entire leg and gets your ankle joint primed for impact. Skip for 30 seconds.
  • Heel Walking: Take 20 steps walking on your heels. This move stretches the calves dynamically while prepping the front of the shin for impact.
  • Toe Walking: Take 20 steps walking on your toes. Doing so will warm up your feet and gently stretch the muscles around the shin.
  • Criss-Cross March: Lift your knee to your opposite elbow, without bending over. This is another great move for warming up your hip flexors while gently twisting your spine, which imitates how your spine will move while running. This will also gently stretch your outer thigh and glutes.

How do you warm up when you run? Share the details in the comment section below.

Be sure to check out our video of a dynamic warmup for runners.

Image Source: Getty
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Join The Conversation
Spectra Spectra 7 years
I tend to get tight hamstrings, so I usually do the high-step marching (more like high-step jogging though). It really loosens me up. I like the kick-in-the-bum one too...those are great!
lolababy575 lolababy575 7 years
I'm super excited to try these out on my next run! I've heard of runners doing lots of unusual things to help their runs/stride but having it explained motivates me to give it a shot! Thanks Fit!
chicchick chicchick 7 years
Oooh, we do a lot of these during warm up in Boot Camp. I'm glad to finally realize there is a point to the Kicking Your Bum one!
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