Landice News

ONLY HAVE A FEW MINUTES? HERE ARE SOME KEY WARM-UPS

October 10, 2019

For someone who barely has time or interest in doing post-workout stretching, do you really think I'm going to do a pre-run stretch?

Well, yes I am. In fact, I find it much easier and more rewarding than doing the necessary static stretching after I run. Dynamic stretching, which involves active movement of the muscles, helps prime my body for the run.  It gets my heart rate going, sparks the central nervous system, warms-up the soft tissues, and internal organs for the upcoming activity. 

The best part is that you only need a few minutes to get it done. And, personally, I find it helps reduce that initial shock my body goes through on that first mile adjustment. So, if you only have patience for a few minutes, here are some suggested exercises. What’s more, studies have shown that dynamic warmup movements can help improve performance and may prevent injuries!

Knee to Chest: Stand straight, bring your right knee to your chest while keeping your left leg straight, and rise up on your left tiptoes as you clasp your hands in front of your right knee. Take a step forward and alternate legs, hugging your left knee to your chest while rising up on your right toes. Keep your core engaged and strong.

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Heel to Butt: Stand straight, take a step forward, and bring your right foot to your right glute. Alternate with each step. Remember to keep your core strong and back straight.

Shoulder Rolls: Roll your shoulders backward several times, then forward.

Full Arm Circles: Keeping your arms straight and out to the side, circle your arms forward and then backward.

Washing Machine: Stand straight and twist your upper body from side to side. Most of the rotation should come from your hips.

Around the World: Stand straight and clasp your hands with your fingers pointed. Without bending your knees, raise your hands above your head and use your pointed fingers to draw a circle in the air, reaching up and around toward the ground, and then close the circle as you rotate back to the top, standing straight up.

Hip Rotation: Standing straight up, make exaggerated hula-hooping-style circles with your hips, rotating in one direction, then the other.

Knee Circles: In a slight crouch with your feet and ankles touching, place your hands on your knees. Bend your knees and make little circles with them, rotating in one direction five to ten times, and then switch.

Ankle Circles: Pointing your toe into the ground, roll your ankle in circles in one direction, then switch directions. Repeat with the other foot.