10/24/2025
Just running easy for a mile or 10 minutes as your "warm up" is not cuting it. Here's why:
As a PT, I see too many runners think a warm up doesn't matter. OR - they skip the warm up too often because of time limitations. Well, hate to tell you, but just running to warm up may only delay the inevitable load of running without actually preparing your muscles, joints, nerves, and mental focus for it.
Here are a few key tips for why a dynamic warm up matters:
1. Dynamic movements, like leg swings and lunges, prime the joints, increase blood flow to tissues, and, crucially, activate stabilizing muscles. A fired-up glute is a stable hip, and a stable hip prevents knee and ankle issues.
2. When your muscles are warm and neurologically "on," they generate force more efficiently. You'll literally run faster and feel smoother sooner.
3. A dedicated 5-10 minute routine acts as a ritual, transitioning your mind from work/life stress to running focus. This mental preparation is key for sticking to your specific pace and form.
4. Some glute activation exercises or high knees train the fast-twitch muscle fibers and improve coordination, teaching your body how to run well before you run fast.
A Sample Dynamic Warm-up (5-10 min): Do each one for 30 seconds and do a few rounds:
1. High Knees in Place
2. Butt Kicks in Place
3. Forward/Backward or Lateral Leg Swings (15 each leg)
4. Walking Lunges or Hip Rotations (focus on hip extension!)
5. Lateral/Side Shuffles
PT Philosophy: There is no "perfect" warm-up—only what works for you. Listen to what feels tight, what feels sluggish, and adapt the routine to match your body's needs that day. Just make sure you're moving with intent and good form always!
