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The 5 Minute Dynamic Warm Up for Running | Week 34 | Movement Fix Monday
This week I want to show you a dynamic warm up for running that you can do in around 5 to 10 minutes.
To me, running isn’t a warm up. Running is something that you should warm up to do. There are certain things that need to be primed to run optimally, especially if you aren’t someone who does a ton of running.
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I commonly think about the body in motion as a canister with ball bearings at the “corners”. The canister moves around the ball bearings or the ball bearing joints move weights. The canister is there to transfer load from ball bearing to ball bearing.
The canister would basically be your spine and the ball bearings are the hips and shoulders.
When I consider warming up for something like running, I want the ball bearings to be able to do their job and move freely from the canister, with the canister acting primarily as an anchoring point for the movers of the hips and shoulders, therefore it requires good control.
Without further ado, here is my dynamic warm up for running:
The warm up
3-5 rounds:
- 10 straight leg raises each leg
- 10 dynamic lunge stretches each leg
- 10 leg swings
- 10 shoulder extension swings
- 10 m straight leg shuffle
- 10 m skipping
- 10 m light jog
For my in depth video on leg swings, click here.
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Free 7-day email course
Hips & Low Back Basics
One short email a day for 7 days: hip mobility drills, stretching routines, and how to take stress off your back.
Thanks for the ideas! Terrific visual and verbal instruction.
Thanks Chris!
Could you kindly share some thoughts about how to run when one has IT Band Syndrome? What kind of stretches and pre & post exercises one needs to do to be able to manage ITBS?