Dynamic Warm-Up for Runners
A proper warm-up is important to a good run but
unfortunately many runners skip this key step in their training. Actively stretching the muscles and limbering
the joints is a great method to prepare the body for a run. Use the following three leg swing exercises
to warm-up the hips and leg before you run; your body will love you for it.
1. Bent Knee Forward – Straight Leg Back
- Swing
leg forward with the knee flexed, bringing thigh up to hip level
- Then
swing straight leg backwards, extending the hip and the knee
- Go as
far as comfortable without jamming the hips or low back
- Dynamically
stretches the glutes (butt) on forward swing; the psoas and iliacus (hip
flexors) on backward swing
Top
position End
position
2. Straight Leg Forward – Bent Knee Back
- Swing
leg forward with the knee extended, bringing leg up to approximately hip
level (hamstring tightness will dictate how high the leg will go)
- Then
swing leg backwards by flexing the knee and extending the hip; do not
hyperextend the knee
- Go as
far as comfortable without jamming the hips or low back
- Dynamically
stretches the hamstrings and glutes on forward swing; the quads and hip
flexors on backward swing
Top
position End
position
3. Cross Body Swings
- Swing
leg inwards with the knee extended, going as far as comfortable
- Then
swing leg outwards, keeping the knee extended. Go as far as comfortable without jamming
the hips or low back
- Dynamically
stretches the abductors (outer hip) on inward swing; the adductors (inner thigh) on outward swing
Inner
position Outer
position
General Guidelines
The following guidelines apply to each of the exercises:
- Make
sure you don’t have any lower limb injuries that could be aggravated by
the movements
- Start
your warm-up with a 5 minute walk, then perform the leg swings
- Stand
tall with good posture
- Engage
your core muscles by keeping your abs tight (pull lower abs inward)
- Keep
control throughout the movement, don’t swing the legs wildly
- Do not
force any of the movements; keep a steady, smooth flow
- Complete
1 – 2 sets of 15 – 25 swings per side for each exercise
- Initially
hold onto something (a tree, a pole, another runner, etc.) for balance but
progress to a point where they can do Exercises 1 and 2 by balancing on
one leg. Exercise 3 will always
need external support.
- Do
static stretches after the run
Train hard, train smart!
Curb Ivanic, MSc, CSCS, PES
www.ultrafitness.net
www.bctrailrunning.com
www.sportshapeup.com
Email:
info@ultrafitness.net
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