On run workout days, my routine used to be, to put on my run gear and go. I would then spend the first mile or so, warming up and getting into a rhythm. Recently, I have spent 5-10 minutes doing a dynamic warm up ahead of my runs. It makes my workouts a touch longer, but I think it helps me a lot. I get into the rhythm of running much quicker.
I have created my dynamic warm up routine, by using a combination of run drills. This helps me in two ways: it helps me develop run muscles and run technique, while at the same time warming me up. The warm up doesn’t take the place of a true drill workout (I only do one repetition of each drill), but I do like it.
Here are the details of what I have been doing:
- 2-3 minute easy jog to get my heart rate elevated from my resting heart rate
- A-Skips (50-70 yards)
- B-Skips (50-70 yards)
- Butt Kicks (50-70 yards)
- Carioca (20-30 yards each direction)
- Quick Feet (30-40 yards)
- Skipping (50-70 yards)
- Flat Foot March (30-40 yards)
- High Knees (30-40 yards)
- Bounding (50-70 yards)
It looks like a drill workout but with just the one repetition, I can get through this routine quickly, before starting my run.
Do you have a dynamic warm up routine that you use?
