Does your running need a dynamic jump-start?

Feeling dynamic!

Is your running performance less than dynamic?  Then a dynamic warm-up could be what you are missing!
 
I first started running about fifteen years ago when, having never been a runner before, I decided with a group of friends to train for the Great North Run.  This was to be my first official run and therefore my first half-marathon.  I enjoyed the experience despite the ridiculously frosty North East England, October weather (apart from white water rafting in zero degrees and snow, it was the coldest I have ever been during a sporting activity, but that's a story for another day!). As many of you will agree, having a goal makes a huge difference when it comes to finding the motivation to train, especially when it's cold and miserable or raining (check out my post on running in the rain here).  I had my goal but as a novice runner at the time, I was dependant on other friends to show me the training way in terms of a good schedule and ensuring I stretched before my runs to avoid injury for the big day.  After completing the GNR - three times, I did have a break from running for various reasons, when I picked it up again a couple of years ago I carried on from where I left off including doing static stretches to prepare me for a run.  Just recently however, I have learnt that for a truly dynamic run, dynamic stretches are the best option, indeed some would argue that static stretches are ineffective and can even be damaging.  

So what are dynamic stretches?

A dynamic stretch involves motion and warms muscles by loosening them up gradually, it doesn't encompass holding a static position for a prolonged period of time. Static stretches are best saved for after the run to ensure your exercised muscles don't become too stiff and in addition, are great for lowering your heart rate and reducing the risk of injury.  It 'stands' to reason (excuse the pun) that we shouldn't just stay in one position - every aerobic exercise class I have done always begins with a gentle warm-up to get the heart and muscles prepared for more vigorous activity. 

The sort of stretches I now do before a run include, walking lunges, leg swings, half squats and butt-kicks.  There are others too which are easy to find on-line if you need further inspiration.
 

Feeling fab after achieving a PB

The good news is, dynamic stretches are thought to significantly boost your performance.  I haven't incorporated dynamic stretches prior to my runs for long enough to give a personal scientific response but I will say that I ran 10k on Saturday, using dynamic stretches to warm-up and achieved a PB.  Running is part of my routine to help me maintain a healthy body and to get the best from myself every day - even when I'm not running - but I don't want my performance to plateaux. Instead I'll engage in dynamic stretches to achieve the dynamic running results I'm seeking!