By Athlete Ambassador Lesley Maisey
My friends think I am silly. As we head out for a run, they are gradually finding their stride while I am skipping along, grape-vining, and running backwards. My antics usually elicit a laugh or a smile but so far, no participation.
I think my friends are silly! They lace up their shoes and head straight into a run. It might take them 5 or 10 minutes to settle in. Others might walk for a couple minutes and then start running. What my friends are missing is the importance of firing up your nervous system, loosening up your muscles, increasing circulation to the legs, and improving range of motion – all beneficial to do before starting to run. Spending 5-10 minutes in a dynamic warm up means that when I do start running, there is no need to settle in…I am ready to start running at the pace that I intend to maintain for the duration of my run.
My dynamic warm up consists of leg swings, skips, hops, grape-vines, backward runs, high knees, and butt kicks. If I am heading out for a longer run (i.e. more than 10k) then I will add in some walking lunges, plank, downward dog, and arm rotations. So the next time before you head out for a run, take 5 minutes to truly get ready. Most of us with GPS running watches need something to do while waiting for satellites to be located anyway!