Dynamic warm-ups target muscles that are used specifically for running. These drill exercises will prepare the body for action.

Warm-ups develop, teach, and prepare our muscles for what will take place when during running.

The exercises increase blood flow, gradually increase body temperature, and prepare the joints, muscles, and skeleton for action. Overstretching can also be a problem since overstretched muscles often inhibit running performance. Traditional static stretches can cause micro-tears in the muscles which are detrimental to strenuous cardiovascular sessions such as running. Athletes from former Soviet countries as a far back as the 1970s have used dynamic warm-ups before running. Performing these drills can reduce the risk of common running injuries. You might want to incorporate these dynamic warm-up into your routine before your next run.

Walking High Step

Muscles Targeted:  Gastronenmus, Soleus, and Hip Flexors. Extend your leg to your waist, high in the air. Move your opposite arm to touch your leg. Continue with opposite leg and arm. Repeat ten times.

Walking High Step

Muscles Targeted: Gastronenimus, Soleus, and Hip Flexors, Bring your legs up to waist high with legs bent.  Touch opposite knees to legs.  Continue with opposite legs and knees.

Grape Vines

Muscles Targeted: Hamstrings and glutes. Fast walk sideways and alternate one foot in front of the other. 

Shuffle

Muscles Targeted: Trapezius, Errector Spinae, Teres Minor and Major, Lattismus Dorsi, Gastronemus, Soleus, and Tibalis Anterior Fast walk sideways and alternate one foot in front and the other in the back. Complete 10 repetitions.  Repeat 4 times in both left and right directions.

Heel Walking

Muscles Targeted: Soleus, Tibalis Anterior, and Gastronimus. Walk on your heels and make sure your heels touch the ground. 

Toe Walking

Muscles and ligaments targeted: Abductor Hallucis, Flexor Digitorum Brevis, Abductor Digiti Minimi, Medial Plantar, and Lateral Antar Walk on your toes, taking care to not touch your heels to the ground.

Hurtle Steps

Muscles Targeted: All lower legs muscles and back muscles. Imagine you are walking over a series of large boxes. Pick up your feet and knees and go about 25 feet in one direction. Repeat by going the opposite

direction in the same motion.

Butt Kicks

Muscles Targeted: Quadriceps and Glutes. Bend your knees and bring your lower legs to your glutes. Alternate and make sure you get an equal number of kicks on each side.

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