Sep 28

Dynamic Warm-Ups for Runners #WednesdayRoundUp

It’s that time of the month. No, not THAT time, thank God but time for another edition of the Wednesday Round-Up where me and five of my best running friends tell you how to become a better runner. This month we’re focusing on dynamic warm-ups. Many of you may be asking what exactly those are and why you should do them. If so, you came to right place!


Dynamic warm-ups are drills and exercises recommended for runners prior to starting a training run or race. The exercises are focused on getting the muscles you will be using ready for the work they are about to commence. They are highly recommended by elites and experts since, by pre-warming your specific running muscles up, you will decrease injury risk and encourage better form from mile one.

I’m afraid I may be disappointing a lot of you with this post. First of all, let’s just say I’m very happy I have four other experienced, more professional and mature runners sharing this space because I have a confession to make:

I don’t do dynamic warm-ups.

Not really ever.*

*when I write “not really ever” I mean not ever.

I know I definitely should do them and, I could list all my excuses for not doing them but, the real reason is that I don’t see any downside in the 15+ years I have been running and not doing them.

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Peace dynamic warm-ups!

So, why should you continue reading? Because for all I know, I would have a 10 minute PR if I included them in my workouts! There is also the small point of my coach, the rocket scientist, including them in all my speed workouts. Yes, that’s right, she puts “dynamic warm-ups” into every speed workout I have ever been tasked with but, guess what? I have never done them.

In a classic case of do as I say and not as I do, I’m giving you the following four dynamic warm-ups that my colleagues have shared because, if I were to start my running career over again, I would include these every.single.time and twice on extra long run days.











Do you do dynamic warm-ups? Why or why not?

What else do you know you should do but you just don’t?


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  1. Lol! I love your honesty especially when your coach prescribes it for you but you still don’t do it. Do you tell her you do it? I must confess I don’t always do a full warm up. Sometimes I half ass it if it’s before an easy run. Other times, I’m all in AND I do notice that it helps. 🙂
    Angela @ Happy Fit Mama recently posted…6 Dynamic Warm Up Workouts for RunnersMy Profile

    1. That is the thing – I KNOW it helps and I feel better when I do it and I STILL don’t. Stubborn much?
      As for my coach we have a “don’t ask, don’t tell.” In other words, I think she just trusts that I’m doing them and I have never told her otherwise. #IAmAHorriblePerson

  2. (((whispers)))
    roll my booty with a lacrosse ball.
    CARLA recently posted…The What You Can When You Can Podcast.My Profile

    1. That sounds horrible so why would you? 🙂

  3. This is like me. I never do dynamic stretching and I know it would benefit me but I just haven’t gotten into it. Thanks for being so honest about it. I am going to look more into this because I do think it would benefit me.
    Hollie recently posted…Maple Shade Soccer Club 5kish (19:36)My Profile

    1. When I do it, I feel so much better on the run. Honestly. This may kick me in the pants to start doing it again 🙂 If you start up, let me know how it goes!

  4. I used to be really good about doing dynamics, especially when I’m with trainees or clients… and then I do them when I feel I have an injury that is brewing. WHY DON”T I DO THEM AND PREVENT THE INJURY COMING ON FEELING. Because I am stubborn and lazy, I guess…
    Thanks for “coming clean.” Luckily… doesn’t seem to be holding you back too much, huh?
    Susie @ SuzLyfe recently posted…Full or Half Marathon Taper Strategy Guide (Coaches Corner)My Profile

    1. I know, I know!! It’s something we all know benefits us but still we do not do it!! Think of the injuries we could be preventing right at this moment! GAH!

  5. I had a feeling today’s post was going to go this way! It certainly works for you! Lord knows it takes a while to get my engine going haha and me a “more professional and mature runner”?! Can you hear me cackling from here?!
    Nellie recently posted…Workouts For Runners: 5 Dynamic Warm Up RoutinesMy Profile

    1. Because of my “advanced” age, it is really important for me to do this. Maybe this post will shame me into actually doing it!!

  6. I don’t do dynamic warmups either. Actually, no warmups at all. I just go. That first mile is my warmup.

    ‘Nuff said.
    Wendy@Taking the Long Way Home recently posted…Myth Busting: Fact Checking Some Conventional Running WisdomMy Profile

    1. Sometimes I think we share a brain. 🙂

    • Suzy on September 28, 2016 at 9:26 AM
    • Reply

    I barely have enough time to brush my teeth, so warming up just isn’t in the stars. I’d like to, though. I’d also like to be able to have a poo and a shower without having a toddler bust in on me or a teenager text me with some sort of emergency. I started doing core work and now my back is all screwed up. I feel ancient.

    1. Oh no! I thought the core work was helping?? Ugh. Getting old truly sucks in the worst way!!

  7. My favorite time month!
    I half ass my warm up sometimes and just do walking lunges and a short walk, especially if I’ve already been up for hours and walking the two maniacs/dogs. But before quality workouts I do it – skipping it is what tweaked my hamstring!
    I confess that I don’t so strides more than like once a month. I tell my athletes to do them and then I have every intention of doing them, but somehow they don’t happen.
    Laura @ This Runner’s Recipes recently posted…5 Dynamic Warm Ups for RunnersMy Profile

    1. You bring up a very good point! I have been up for hours (like 4!) by the time I start running so, technically, I’m very warm 🙂 Also, I DO my strides. I incorporate them into the first couple miles or whatever I have for warm-ups before my speed work so, there’s that!

  8. Oh man I’m saving these warm ups! I’m guilty of not doing them either unless I’m injured or feeling wonky. I know, totally not a good idea. I really need to do them before my runs and since I only run 2-3 times a week but longer distance sometimes, I need to be more proactive. I guess I get lazy with it since I’m just trying to get outta the house before something happens lol. Great post as usual, I’ll definitely be referring to these when I can run. Happy Friday Ali!!
    Danielle recently posted…WIR sleep less play moreMy Profile

    1. I hear you on “getting out of the house before something happens!” I seriously cannot wait to go back to running at 6am, even waiting until 8:30 makes me frustrated 🙂
      And, you know it was only Wednesday when you said “Happy Friday” right? You need some sleep mama!! LOL!

      1. Oh my stars it is Thursday. Well tickle me silly I must indeed be living in an alternative universe lol
        Oops!!! Just wait my kid will be the one to tell me what day it is. I know she’ll be s miss know it all. Maybe like her mom 🙂
        Danielle recently posted…WIR sleep less play moreMy Profile

  9. OMG. /Where were you two weeks ago when I pulled my ham running to 2nd base? Argh… one day I’ll learn my lesson.
    Laura @ Sprint 2 the Table recently posted…Terra’s Kitchen Healthy Meal Delivery + Coupon CodeMy Profile

    1. Now softball/baseball is something you absolutely need to warm-up for!! Come on Laura, you know this!! 🙂 Hope the hammy feels better in Italy.

  10. I’m so with you! I know I SHOULD be doing dynamic warm ups, but honestly the only time I ever do is before a race. This is a great reminder to make it happen!
    Laura @ Mommy Run Fast recently posted…7 Day Cleanse kicks off next weekMy Profile

    1. I should have added that as another asterisk because I definitely warm-up (dynamically and otherwise) pre-race. Good point Laura!

  1. […] (For more info about Dynamic Warm-Ups you can check out my friend Allie’s post, “Dynamic-Warm-ups for Runners.”), then did a little bit of stretching and had timed it perfectly to make that one last just […]

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