Feel better and move faster with a dynamic warmup before you run.

Have you ever experienced the frantic moment of oversleeping your alarm, causing you to jolt out of bed and rush out the door to kickstart your day? How did that make you feel? Did it set the tone for a smooth, prepared day, or did you spend the day trying to catch up and struggling to find your footing?

Jumping into a run without doing a dynamic warm-up is like oversleeping. Do you want your run to feel smooth and prepared? Then do a dynamic warm-up!

A dynamic warm-up is a pre-exercise routine designed to prepare the body for physical activity by increasing blood flow, raising core body temperature, and enhancing joint mobility. Unlike static stretching, which involves holding a single position for an extended period, dynamic warm-ups involve active movements that mimic the motions you'll perform during your workout or sport.

During a dynamic warm-up, you engage in activities like leg swings, arm circles, high knees, butt kicks, and lunges. These movements gradually increase your heart rate and breathing rate, which helps oxygenate your muscles and improve their efficiency. Additionally, dynamic stretching targets multiple muscle groups simultaneously, promoting flexibility and range of motion.

Dynamic warm-ups also activate the central nervous system, enhancing neuromuscular coordination and responsiveness. This prepares your body for the specific movements and demands of your upcoming activity, reducing the risk of injury and improving overall performance.

Here are four all-around great dynamic warmup exercises to help with your preferred physical activity. 

Leg Swings:

• Stand next to a stable support like a wall or a pole.

• Hold onto the support with one hand for balance.

• Swing your outside leg forward and backward in a controlled manner.

• This exercise helps loosen up the hip joint and improves leg flexibility.

Arm Circles:

• Stand with your feet shoulder-width apart and extend your arms straight out to the sides.

• Make small circular motions with your arms, gradually increasing the size of the circles.

• After a set of forward circles, reverse the motion and do backward circles.

• Arm circles improve shoulder mobility and warm up the upper body.

High Knees:

• Stand with your feet hip-width apart.

• Begin jogging in place while lifting your knees as high as possible with each step.

• Engage your core and maintain an upright posture.

• High knees elevate your heart rate and prepare your legs for activities involving knee drive.

Walking Lunges:

• Take a step forward with your right leg and lower your body into a lunge position.

• Push off your right foot to bring your left leg forward into the next lunge.

• Continue walking forward, alternating legs with each step.

• Walking lunges dynamically stretch the hip flexors, activate the glutes, and improve lower body mobility.

In summary, a dynamic warm-up is an active, movement-based routine that primes your body for exercise, increases circulation, enhances flexibility, and sharpens neuromuscular function, ensuring you're physically ready to perform at your best while minimizing the risk of injury.

Help find your inner Kipchoge and do a solid dynamic warm-up!