Hitting the road after you just spent eight hours curled up in bed or parked behind a desk can shock your system. That’s why it’s smart to do a dynamic warm-up before you launch into a workout. A dynamic warm-up prepares your body for the demands of running by increasing core body temperature, improving range of motion, and boosting blood flow to the big muscles you’ll rely on most while running – your glutes, quads and hamstrings. Doing so allows you to train hard and be less vulnerable to injury. Plus, research shows that a dynamic warm-up improves quadriceps strength and hamstring flexibility, which can carry over to a stronger running performance. Do this routine, designed by Sean Coster, before every run to get your body ready for action.
Warms up the core muscles and promotes hip mobility and Achilles tendon flexibility.
To do: Lift your arms above your head. Step your left foot forward into a lunge, making sure your knee doesn’t extend forward past your foot. Step back to start, bringing arms down. Switch legs. Do eight to 10 reps on each leg.
Warms up the glutes, hamstrings and quads.
To do: Without bending your knee, step forward and kick your right leg out and up to waist level. Extend your left arm at the same time, as if to touch your foot. Release and switch sides. Do 10 reps on each leg.
Activates the glutes and adductor muscles.
To do: Stand with your feet wide and shift to the left as you lower down into a squat, bending your left knee. Touch your right hand to your left foot. Return to standing, then switch sides. Do 10 reps in each direction.
Improves hamstring and glute flexibility.
To do: Stand with your feet wide, toes pointing forward. Keeping your legs straight, reach your left hand across your body and try to touch your right toe. Return to centre. Repeat on the other side. Do eight to 10 on each side.
Activates the core muscles and boosts flexibility in the glutes and hamstrings.
To do: Balance on your right foot and hinge forward, allowing your left leg to extend back. Touch the ground with your left hand. Return to standing. Do 10 to 12 reps, then repeat on your left leg.