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5-move dynamic warm up

warm up and increase athletic performance with just 5 moves!

Stretching, along with a pre-run warm up is often neglected or overlooked in the running community. Often runners disregard this important practice with the thought of “I’ll warm up during the first few miles”. However, a proper warm up is important for several reasons, such as increasing blood flow to active muscles, increasing core temperature, improving joint range of motion and reducing the risk of overall injury. A proper pre-run or athletic performance warm up should include dynamic movements that simulate athletic performance.

A study that was conducted and published in September 2010 in The Journal of Strength and Conditioning Research found that when static stretches are performed before a run, particularly a long run, it could possibly decrease endurance performance and increase the energy cost of running. When static stretching is performed before a run or athletic performance it can reduce muscle strength and muscle-tendon stiffness, which in turn inhibits the run. That being said, it is important to keep pre-run/workout warm ups to include dynamic movement stretches and save static stretching for post athletic performance.

Dynamic movements or stretches are meant to take joints and muscles through a motion to reduce stiffness and prepare the joints for athletic performance. Static stretches are meant to hold position for 10-60 seconds, allowing the muscles to relax into the movement, and therefore increase flexibility; inversely, when static stretching is done prior to physical activity, it may restrain the muscles capacity to fire properly.

repeat each exercise for 30 seconds before moving on to the next. complete 1-3 rounds.

Comment below with your favorite dynamic warm up exercise!



Hi, I’m Bethany!

I’m a mom of four who thrives on coffee and exercise. I am saved by Grace and happily married to my best friend, Jon. Here I hope you find community and inspiration for fitness and…life. I am happy you are here!

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