Rutgers University– New Brunswick Walking and Running Maps
Actively warming up prepares your body physically and mentally for the demands of running. A proper warm up not only enhances performance but is also crucial to injury risk reduction.
Why Warmup?
- Increases core body temperature
- Improves range of motion
- Activates the central nervous system
- Boosts blood flow to the muscles you rely on most while running
How to Warmup?
Start with a Dynamic Warmup
This routine aims to get your muscles and joints loose for the activity at hand with movement-based stretching. When executing dynamic warmups, you want to focus on full body movements and stability while avoiding over-stretching the muscles. By the end of your warmup, you should have broken a sweat, increased your heart rate and warmed your muscles while connecting your mind and body.
Try these 5 dynamic warmups prior to your next run:
Dynamic Running Warmup
Complete this routine before each run.
Complete 10 reps of each movement- Repeat full routine 2X
1. Bodyweight Squat
(warms up primarily quads, glutes, hamstrings)
To Do: Stand with feet slightly wider than hip width apart, toes slightly pointing
outward, butt back, sit back and squat down slowly, drop so the tops of your legs are
parallel or lower, and stand back up. Be sure to tighten your core for the entire
movement
2. Toy Soldier
{warms up the glutes, hamstrings, and quads)
To Do: Without bending your knee, step forward and kick your right leg out and up to
waist level. Extend your left arm at the same time, as if to touch your foot. Release and
switch sides. Do 10 reps on each leg .
3. Lateral Lunge
(Activates the glutes and adductor muscles)
To Do: Stand with your feet parallel, hip-width apart. Step to the right, then shift your
weight toward the right foot, bending your right knee and pushing your hips back. Your
left leg should be as straight as possible. Reach for your right foot with your left hand.
Push off with your right foot to return to starting position. Do 10 reps on each leg.
4. Runners Touch
(Activates the core muscles and boosts flexibility in the glutes and hamstrings)
To Do: Balance on your right foot and hinge forward, allowing your left leg to extend
back. Touch the ground with your left hand. (Hold onto wall with opposite hand for
balance if needed.) Return to standing. Do 10 reps, then repeat on your left leg.
5. Upper Body Huggers
(warms upper body chest and back)
To Do: With arms parallel to the ground and extended straight, pull hands together in
front to stretch through upper back and then extend arms out wide to activate chest.
Written By: Bethann Wittig
Rutgers Recreation Fitness & Personal Training Coordinator
RRCA Running Coach; NASM-CPT
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