The 5 Minute Dynamic Warm Up for Running
Need more hip and low back mobility? Start with Day 1 of our Hip/Low Back Mobility Program for free:
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.
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
- 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.
Thanks for reading! If you enjoyed this content, make sure to subscribe below to get my 30 day movement challenge guide as well as weekly content updates!
Looking for a running program to take you to the next level? Click here.
What to Read Next
Learn how to correctly perform the 3 position band pull apart to improve your shoulder and upper back strength and mobilityread more
All shoulders have to move differently and stretching won't fix every problem. Learn how the anatomy affects overhead lifting.read more
Standing Banded Row The standing banded row is an easy to perform shoulder and upper back exercise that works: Scapular retraction Scapular protraction Shoulder external rotation Shoulder extension Thoracic extension isometric Training these motions helps to keep your...read more
Top 6 Shoulder Exercises for External Rotation Introduction Training shoulder exercises, specifically external rotation, helps: Keep your shoulders healthy Improve your posture Strengthen your infraspinatus muscle Improve overhead lifting and reaching overhead In a...read more
Get all our latest articles sent directly to your inbox