Ready for your running world to be rocked? Let me introduce you to the magic of a dynamic warm-up, like my genius physical therapist, Amy Benton, Chief Clinical Officer at Prime Performance P.T. in Portland, did for me. According to Amy, dynamic warm-ups (meaning you move rather than holding a static position) have been shown to provide numerous benefits for runners, including reducing your risk of injury, improving joint range of motion, enhancing overall running mechanics, and improving performance.
Those are some of the proven-by-science results of dynamic drills done pre-running. Now let me lay out what these simple movements are doing for me since I started faithfully doing them before every run: They make the first mile not seem like a slog; they make my body feel more integrated and powerful as I move through each step; and they give me free speed. (As in, without intentionally pushing the pace, I run faster with the same effort.)
Take 3-5 minutes to perform these dynamic movements before setting off on your runs—and get ready to reap the rewards!
For all these drills, move through a range of motion that feels right for you. As you can see in these photos and videos on our Instagram account, my knee doesn’t get close to the ground on the Rainbow Lunge and my leg isn’t straight in the Toy Soldier.