It’s in nearly every training plan, yet few runners heed the call to get in a proper warm-up before a workout.
But performing a dynamic warmup—even for just a couple minutes before you head out the door—may be just what you need to get the most out of an upcoming training run or workout. “You’re pumping blood, warming up your muscles and connective tissue, and sending ‘game-on’ signals to your brain,” writes Jordan Metzl, M.D., in his book The Workout Prescription.
Need more convincing? One recent study in the Journal of Strength and Conditioning Research showed that when runners performed a dynamic stretching routine before a treadmill workout, they were able to run longer during a hard effort.
Before each workout—whether it’s a run or a cross-training activity like the IronStrength workout—perform this dynamic warm-up.
Drills to Improve Your Form and Speed: Perform each exercise below for 30 seconds each, moving from one move to the next. The whole routine should take about two minutes. You can cycle through these moves 2 to 3 more times if you have more time.
Jumping Jacks
Stand with your feet together and your hands at your sides. Simultaneously raise your arms above head and jump up just enough to spread your feet out wide. Without pausing, quickly reverse the movement and repeat. Stay light on your feet by bouncing on the balls of your feet.
Forward Jacks
Stand with your feet together and your hands at your sides. Extend right arm in front of you, while you jump with right leg forward and left leg back. Without pausing, quickly reverse the movement so that left arm and leg come forward. Continue to switch back and forth for 30 seconds as you bounce on the balls of your feet.
Squat With Walkout
Stand with arms stretched straight out and feet shoulder-width apart. Perform a deep squat, sending hips back and lowering your body as low as possible while keeping chest lifted. Pause, and hold that position. Place your hands on the floor just in front of you and begin to walk hands forward until you reach a high plank position. Reverse by walking hands back and return to the starting position. Repeat.
Foot to Hand
Assume a push-up position with your hands just wider than shoulder width. Engage your abs and glutes to keep your body straight from head to heels. While keeping your body in a straight line, bring right foot to just outside right hand, holding for up to 5 seconds. Return to the starting position. Then bring left foot to left hand and hold for up to 5 seconds. Continue to alternate.
Brian has spent more than a decade focused on creating compelling news, health, and fitness content—with a particular interest on enthusiast activities like running and cycling. He’s coordinated coverage of major events like the Paris Olympics, Boston Marathon, New York City Marathon, and Tour de France, with an eye toward both the professional race and the engaging stories readers love.
