Simple Dynamic Warm Up

Описание: Here is a simple dynamic warm-up to make you are warm and prepared to go out for a run!

A dynamic warm-up involves the movement of limbs in order to warm up our muscles. Making sure our muscles are warm is a proactive approach to reducing the chance of injury. When our muscles are cold they lose capacity to fully stretch & contract, leaving them vulnerable to a strain from the demands of running.

A dynamic warm-up should involve exercises that mobilize specific joints associated with running and specific exercises that mimic stages of the running stride. This will prime the neuromuscular system to be prepared to go out for a run.

During a dynamic warm-up you are actively stretching, meaning you are taking the muscle through its natural range of motion with no external force. Some of us may tend to passively stretch (stretching our muscles beyond the natural range of motion of our joints applied by an external force), which is not the best thing to do before you go out and run. Passively stretching before a run can actually temporarily decrease muscle strength, power, and performance by too much lengthening in the muscle-tendon complex. Temporarily lengthening a muscle tendon unit could reduce the amount of force that muscle can produce now because it cannot optimally store or generate energy. Actively stretching allows us to move in and out of our joints’ natural capacity and to increase our heart rate so our muscles are warm/primed to engage in the strain running puts on our body.

Try this simple dynamic warm up next time you head out for a run! More learn to run series coming soon!
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