{"id":13433,"date":"2025-02-26T03:32:22","date_gmt":"2025-02-25T20:32:22","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=13433"},"modified":"2025-02-26T03:32:22","modified_gmt":"2025-02-25T20:32:22","slug":"dynamic-warm-up-for-runners-13-drills-you-can-do","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=13433","title":{"rendered":"Dynamic Warm Up for Runners: 13 Drills You Can Do"},"content":{"rendered":"<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<p>This page may contain affiliate links &#8211; they are marked with a *. Making a purchase via my affiliate means I receive a small share of the sale.<\/p>\n<div>\n<p>Incase you\u2019ve missed the news, I\u2019m <a href=\"https:\/\/www.keepitsimpelle.com\/im-running-london-marathon\/\" data-lasso-id=\"7390\">signed up to run London Marathon<\/a> and I\u2019m doing everything in my power to get to the start line strong and injury free. This includes actually doing all the drills that make up a good dynamic warm up for runners.\u00a0<\/p>\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1440\" height=\"2164\" alt=\"Leg swings - dynamic warm up for runners\" class=\"wp-image-25324 perfmatters-lazy\" src=\"https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7564-1440x2164.jpg\" srcset=\"https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7564-1440x2164.jpg 1440w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7564-300x451.jpg 300w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7564-1022x1536.jpg 1022w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7564-1363x2048.jpg 1363w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7564-800x1202.jpg 800w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7564-150x225.jpg 150w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7564-scaled.jpg 1703w\" data-sizes=\"(max-width: 1440px) 100vw, 1440px\"\/><img loading=\"lazy\" decoding=\"async\" width=\"1440\" height=\"2164\" src=\"https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7564-1440x2164.jpg\" alt=\"Leg swings - dynamic warm up for runners\" class=\"wp-image-25324\" srcset=\"https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7564-1440x2164.jpg 1440w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7564-300x451.jpg 300w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7564-1022x1536.jpg 1022w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7564-1363x2048.jpg 1363w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7564-800x1202.jpg 800w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7564-150x225.jpg 150w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7564-scaled.jpg 1703w\" sizes=\"auto, (max-width: 1440px) 100vw, 1440px\"\/><\/figure>\n<p>If you\u2019re anything like me, preparing for your next run often involves a quick slow jog or a few static stretches, but these methods may not be the best way to truly engage your entire body and avoid common <a href=\"https:\/\/www.keepitsimpelle.com\/knee-pain-from-running-cycling\/\" data-lasso-id=\"7391\">issues like runner\u2019s knee<\/a> or <a href=\"https:\/\/www.keepitsimpelle.com\/shin-splints-symptoms-treatment-stretches\/\" data-lasso-id=\"7392\">shin splints<\/a>. <\/p>\n<p>Recent research shows that dynamic exercises\u2014which involve constant movement\u2014increase blood flow, improve hip mobility, and reduce your risk of injury.\u00a0<\/p>\n<p>I recently volunteered to lead the pre-run warm up at the <a href=\"https:\/\/www.runthrough.co.uk\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"7393\">RunThrough<\/a> London Half Marathon and 10km event in the Olympic Park, and I delivered an extended version of what I now call the <strong>kisE Signature Warm Up Routine.<\/strong>\u00a0<\/p>\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-3 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1440\" height=\"2164\" data-id=\"25330\" alt=\"\" class=\"wp-image-25330 perfmatters-lazy\" src=\"https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7600-1440x2164.jpg\" srcset=\"https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7600-1440x2164.jpg 1440w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7600-300x451.jpg 300w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7600-1022x1536.jpg 1022w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7600-1363x2048.jpg 1363w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7600-800x1202.jpg 800w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7600-150x225.jpg 150w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7600-scaled.jpg 1703w\" data-sizes=\"(max-width: 1440px) 100vw, 1440px\"\/><img loading=\"lazy\" decoding=\"async\" width=\"1440\" height=\"2164\" data-id=\"25330\" src=\"https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7600-1440x2164.jpg\" alt=\"\" class=\"wp-image-25330\" srcset=\"https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7600-1440x2164.jpg 1440w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7600-300x451.jpg 300w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7600-1022x1536.jpg 1022w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7600-1363x2048.jpg 1363w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7600-800x1202.jpg 800w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7600-150x225.jpg 150w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7600-scaled.jpg 1703w\" sizes=\"auto, (max-width: 1440px) 100vw, 1440px\"\/><\/figure>\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1440\" height=\"958\" data-id=\"25332\" alt=\"\" class=\"wp-image-25332 perfmatters-lazy\" src=\"https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7578-1440x958.jpg\" srcset=\"https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7578-1440x958.jpg 1440w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7578-300x200.jpg 300w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7578-1536x1022.jpg 1536w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7578-2048x1363.jpg 2048w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7578-800x532.jpg 800w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7578-150x100.jpg 150w\" data-sizes=\"(max-width: 1440px) 100vw, 1440px\"\/><img loading=\"lazy\" decoding=\"async\" width=\"1440\" height=\"958\" data-id=\"25332\" src=\"https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7578-1440x958.jpg\" alt=\"\" class=\"wp-image-25332\" srcset=\"https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7578-1440x958.jpg 1440w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7578-300x200.jpg 300w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7578-1536x1022.jpg 1536w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7578-2048x1363.jpg 2048w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7578-800x532.jpg 800w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7578-150x100.jpg 150w\" sizes=\"auto, (max-width: 1440px) 100vw, 1440px\"\/><\/figure>\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1440\" height=\"2164\" data-id=\"25331\" alt=\"\" class=\"wp-image-25331 perfmatters-lazy\" src=\"https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7606-1440x2164.jpg\" srcset=\"https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7606-1440x2164.jpg 1440w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7606-300x451.jpg 300w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7606-1022x1536.jpg 1022w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7606-1363x2048.jpg 1363w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7606-800x1202.jpg 800w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7606-150x225.jpg 150w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7606-scaled.jpg 1703w\" data-sizes=\"(max-width: 1440px) 100vw, 1440px\"\/><img loading=\"lazy\" decoding=\"async\" width=\"1440\" height=\"2164\" data-id=\"25331\" src=\"https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7606-1440x2164.jpg\" alt=\"\" class=\"wp-image-25331\" srcset=\"https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7606-1440x2164.jpg 1440w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7606-300x451.jpg 300w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7606-1022x1536.jpg 1022w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7606-1363x2048.jpg 1363w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7606-800x1202.jpg 800w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7606-150x225.jpg 150w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7606-scaled.jpg 1703w\" sizes=\"auto, (max-width: 1440px) 100vw, 1440px\"\/><\/figure>\n<\/figure>\n<p>Below, we\u2019ll explore why dynamic stretching outperforms static stretching for a better run, and then walk through the <em>kisE Signature Warm Up Routine<\/em> made up of a comprehensive series of movements to optimise your running performance.<\/p>\n<h2 class=\"wp-block-heading\" id=\"isPasted\">Benefits of Dynamic Stretches\u00a0<\/h2>\n<p>Dynamic warm-ups prepare you for a high-impact sport like running by raising your heart rate, mobilising connective tissues, and activating the muscle groups you\u2019ll rely on most. <\/p>\n<p>Because they involve active stretching, you won\u2019t be stuck in a static position for an extended period of time\u2014instead, you\u2019ll use simple movements and controlled momentum to boost blood flow.<\/p>\n<p>By contrast, static stretching is more effective after your run or during dedicated flexibility sessions. Holding static stretches with cold muscles could limit muscle activation and even increase injury risk. <\/p>\n<p>That\u2019s why dynamic movements\u2014especially those focusing on hip flexors, lower back, and core strength\u2014are a great way to promote fluid motion and maintain proper form from start to finish.<\/p>\n<h2 class=\"wp-block-heading\">A Dynamic Warm Up for Runners<\/h2>\n<p>These\u00a0warm-up exercises\u00a0can be done in less than 10 minutes before a\u00a0long run, a\u00a0half marathon, or\u00a0easy runs\u00a0alike. They\u2019re a\u00a0good idea\u00a0for anyone seeking\u00a0better performance\u00a0and fewer aches.<\/p>\n<h3 class=\"wp-block-heading\">The kisE Signature Warm-Up Routine<\/h3>\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1284\" height=\"1639\" alt=\"\" class=\"wp-image-25335 perfmatters-lazy\" src=\"https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_1456.jpeg\" srcset=\"https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_1456.jpeg 1284w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_1456-300x383.jpeg 300w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_1456-1203x1536.jpeg 1203w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_1456-800x1021.jpeg 800w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_1456-150x191.jpeg 150w\" data-sizes=\"(max-width: 1284px) 100vw, 1284px\"\/><img loading=\"lazy\" decoding=\"async\" width=\"1284\" height=\"1639\" src=\"https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_1456.jpeg\" alt=\"\" class=\"wp-image-25335\" srcset=\"https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_1456.jpeg 1284w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_1456-300x383.jpeg 300w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_1456-1203x1536.jpeg 1203w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_1456-800x1021.jpeg 800w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_1456-150x191.jpeg 150w\" sizes=\"auto, (max-width: 1284px) 100vw, 1284px\"\/><\/figure>\n<ul class=\"wp-block-list\">\n<li>Leg Swings (Forward\/Backward &amp; Cross-Body)<\/li>\n<li>Hamstring Reaches<\/li>\n<li>Open the Gates \/ Close the Gates<\/li>\n<li>Straight Leg Kicks<\/li>\n<li>Good Mornings or Single-Leg RDL<\/li>\n<li>Thoracic Rotations<\/li>\n<li>Lunge with Side Bend or Twist<\/li>\n<li>Sumo Squat Hold with Internal Hip Rotations<\/li>\n<li>High Knee Marches or A-Skips<\/li>\n<li>Squats or Single-Leg Squats<\/li>\n<li>Ski Jumps (Lateral Bounds)<\/li>\n<li>Butt Kicks or Dynamic Quad Stretches<\/li>\n<li>Pogo Jumps (Single and Double-Leg)<\/li>\n<li>Pelvis Circles<\/li>\n<\/ul>\n<h4 class=\"wp-block-heading\" id=\"isPasted\">Leg Swings (Forward\/Backward &amp; Cross-Body)<\/h4>\n<p>Stand with your\u00a0feet shoulder-width\u00a0apart. Swing one leg forward and backward 10 to 15 times, then switch. Repeat by swinging each leg across the\u00a0front of your body. This constant movement helps increase\u00a0blood flow, loosen\u00a0hip flexors, and reduce the\u00a0risk of injury\u00a0to the\u00a0lower back\u00a0and knees.<\/p>\n<h4 class=\"wp-block-heading\" id=\"isPasted\">Hamstring Reaches<\/h4>\n<p>Step your\u00a0right foot\u00a0forward with a slight bend in the knee, hinging at the hips to reach toward your toes. Return to a\u00a0standing position\u00a0and repeat with the\u00a0left leg. Aim for 8 to 10 reaches per side. This\u00a0great stretch\u00a0warms the hamstrings and glutes.\u00a0<\/p>\n<h4 class=\"wp-block-heading\" id=\"isPasted\">Open the Gates \/ Close the Gates<\/h4>\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1440\" height=\"958\" alt=\"open the gates - close the gates \" class=\"wp-image-25336 perfmatters-lazy\" src=\"https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7573-1440x958.jpg\" srcset=\"https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7573-1440x958.jpg 1440w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7573-300x200.jpg 300w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7573-1536x1022.jpg 1536w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7573-2048x1363.jpg 2048w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7573-800x532.jpg 800w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7573-150x100.jpg 150w\" data-sizes=\"(max-width: 1440px) 100vw, 1440px\"\/><img loading=\"lazy\" decoding=\"async\" width=\"1440\" height=\"958\" src=\"https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7573-1440x958.jpg\" alt=\"open the gates - close the gates \" class=\"wp-image-25336\" srcset=\"https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7573-1440x958.jpg 1440w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7573-300x200.jpg 300w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7573-1536x1022.jpg 1536w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7573-2048x1363.jpg 2048w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7573-800x532.jpg 800w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7573-150x100.jpg 150w\" sizes=\"auto, (max-width: 1440px) 100vw, 1440px\"\/><\/figure>\n<p>Lift your knee to hip height, then rotate it outward to \u201copen the gate.\u201d Reverse the motion to \u201cclose the gate.\u201d Perform 5 to 8 rotations in each direction before switching legs. This\u00a0simple movement\u00a0is a\u00a0great way\u00a0to boost\u00a0hip mobility\u00a0and engage your core, setting you up for a\u00a0better run.<\/p>\n<h4 class=\"wp-block-heading\" id=\"isPasted\">Straight Leg Kicks<\/h4>\n<p>Walk forward, kicking one leg straight in front of you, aiming for the opposite hand. Keep your shoulders relaxed and your posture upright. Perform 10 to 12 kicks per side. This\u00a0type of stretching\u00a0dynamically opens up the hamstrings and prepares your\u00a0entire body\u00a0for the\u00a0high-impact sport\u00a0of running.<\/p>\n<h4 class=\"wp-block-heading\" id=\"isPasted\">Good Mornings or Single-Leg RDL<\/h4>\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1440\" height=\"958\" alt=\"single leg RDL \" class=\"wp-image-25332 perfmatters-lazy\" src=\"https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7578-1440x958.jpg\" srcset=\"https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7578-1440x958.jpg 1440w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7578-300x200.jpg 300w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7578-1536x1022.jpg 1536w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7578-2048x1363.jpg 2048w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7578-800x532.jpg 800w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7578-150x100.jpg 150w\" data-sizes=\"(max-width: 1440px) 100vw, 1440px\"\/><img loading=\"lazy\" decoding=\"async\" width=\"1440\" height=\"958\" src=\"https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7578-1440x958.jpg\" alt=\"single leg RDL \" class=\"wp-image-25332\" srcset=\"https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7578-1440x958.jpg 1440w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7578-300x200.jpg 300w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7578-1536x1022.jpg 1536w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7578-2048x1363.jpg 2048w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7578-800x532.jpg 800w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7578-150x100.jpg 150w\" sizes=\"auto, (max-width: 1440px) 100vw, 1440px\"\/><\/figure>\n<p>For Good Mornings, stand with a\u00a0wide stance, hinge at the hips, then return upright. For Single-Leg RDL, balance on your\u00a0right foot\u00a0as you hinge forward, extending your\u00a0left leg\u00a0behind you. <\/p>\n<p>Aim for 10 \u2013 12 Good Mornings or 5-6 RDL\u2019s on each side.\u00a0These exercises strengthen your posterior chain\u2014glutes, hamstrings, and\u00a0lower back\u2014which is crucial for\u00a0injury prevention\u00a0and\u00a0running form.<\/p>\n<h4 class=\"wp-block-heading\" id=\"isPasted\">Thoracic Rotations<\/h4>\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1440\" height=\"958\" alt=\"thoracic rotations - dynamic warm up for runners\" class=\"wp-image-25337 perfmatters-lazy\" src=\"https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7585-1440x958.jpg\" srcset=\"https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7585-1440x958.jpg 1440w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7585-300x200.jpg 300w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7585-1536x1022.jpg 1536w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7585-2048x1363.jpg 2048w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7585-800x532.jpg 800w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7585-150x100.jpg 150w\" data-sizes=\"(max-width: 1440px) 100vw, 1440px\"\/><img loading=\"lazy\" decoding=\"async\" width=\"1440\" height=\"958\" src=\"https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7585-1440x958.jpg\" alt=\"thoracic rotations - dynamic warm up for runners\" class=\"wp-image-25337\" srcset=\"https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7585-1440x958.jpg 1440w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7585-300x200.jpg 300w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7585-1536x1022.jpg 1536w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7585-2048x1363.jpg 2048w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7585-800x532.jpg 800w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7585-150x100.jpg 150w\" sizes=\"auto, (max-width: 1440px) 100vw, 1440px\"\/><\/figure>\n<p id=\"isPasted\">Start in a standing position with feet hip width apart. Have a slight bend in your knees and hinge forward (to 45degs) from your hips. Cross your arms across each other and place your hands on opposite shoulders.<\/p>\n<p>Twist your upper body to one side, trying to look towards the sky; keep a neutral spine and make sure your head and shoulders follow the direction of the movement.<\/p>\n<p>\u00a0Perform 8 to 10 rotations before switching sides. This promotes\u00a0fluid motion\u00a0through the spine, improving\u00a0core strength\u00a0and\u00a0running performance.<\/p>\n<h4 class=\"wp-block-heading\" id=\"isPasted\">Lunge with Side Bend or Twist<\/h4>\n<p>Step your\u00a0front leg\u00a0forward into a lunge, keeping your\u00a0back leg\u00a0extended. Gently bend your torso toward the lunging leg. Repeat 6 to 8 times per side. Then repeat with a twist over the front leg. <\/p>\n<p>This\u00a0dynamic movement\u00a0opens the\u00a0hip flexors\u00a0and engages the core, aiding\u00a0injury prevention\u00a0by improving\u00a0balance\u00a0and\u00a0connective tissue\u00a0strength.<\/p>\n<h4 class=\"wp-block-heading\" id=\"isPasted\">Sumo Squat Hold with Internal Hip Rotations<\/h4>\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1440\" height=\"958\" alt=\"sumo squat hold with internal hip rotations\" class=\"wp-image-25340 perfmatters-lazy\" src=\"https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_8001-1440x958.jpg\" srcset=\"https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_8001-1440x958.jpg 1440w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_8001-300x200.jpg 300w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_8001-1536x1022.jpg 1536w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_8001-2048x1363.jpg 2048w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_8001-800x532.jpg 800w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_8001-150x100.jpg 150w\" data-sizes=\"(max-width: 1440px) 100vw, 1440px\"\/><img loading=\"lazy\" decoding=\"async\" width=\"1440\" height=\"958\" src=\"https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_8001-1440x958.jpg\" alt=\"sumo squat hold with internal hip rotations\" class=\"wp-image-25340\" srcset=\"https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_8001-1440x958.jpg 1440w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_8001-300x200.jpg 300w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_8001-1536x1022.jpg 1536w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_8001-2048x1363.jpg 2048w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_8001-800x532.jpg 800w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_8001-150x100.jpg 150w\" sizes=\"auto, (max-width: 1440px) 100vw, 1440px\"\/><\/figure>\n<p>Take a\u00a0wide stance, squat down, and hold. Gently rotate one knee inward at a time, alternating knees, for 10 rotations per side. This squat variation strengthens the adductors and improves\u00a0hip mobility, helping you maintain\u00a0proper form\u00a0and reducing\u00a0injury risk\u00a0during\u00a0long runs\u00a0or\u00a0intense workouts.<\/p>\n<h4 class=\"wp-block-heading\" id=\"isPasted\">High Knee Marches or A-Skips<\/h4>\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1440\" height=\"958\" alt=\"marches \/ a skips\" class=\"wp-image-25339 perfmatters-lazy\" src=\"https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_8007-1440x958.jpg\" srcset=\"https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_8007-1440x958.jpg 1440w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_8007-300x200.jpg 300w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_8007-1536x1022.jpg 1536w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_8007-2048x1363.jpg 2048w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_8007-800x532.jpg 800w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_8007-150x100.jpg 150w\" data-sizes=\"(max-width: 1440px) 100vw, 1440px\"\/><img loading=\"lazy\" decoding=\"async\" width=\"1440\" height=\"958\" src=\"https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_8007-1440x958.jpg\" alt=\"marches \/ a skips\" class=\"wp-image-25339\" srcset=\"https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_8007-1440x958.jpg 1440w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_8007-300x200.jpg 300w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_8007-1536x1022.jpg 1536w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_8007-2048x1363.jpg 2048w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_8007-800x532.jpg 800w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_8007-150x100.jpg 150w\" sizes=\"auto, (max-width: 1440px) 100vw, 1440px\"\/><\/figure>\n<p>Drive your knees up to waist level while marching in place. For an added challenge, hop off the\u00a0right foot\u00a0or\u00a0left foot\u00a0for A-skips. Continue for 20 to 30 seconds. These moves elevate\u00a0heart rate, increase\u00a0blood flow, and activate\u00a0hip flexors\u00a0for a more\u00a0powerful stride.<\/p>\n<h4 class=\"wp-block-heading\" id=\"isPasted\">Squats or Single-Leg Squats<\/h4>\n<p>Lower into a squat with your hips back, then push through your heels to stand. For Single-Leg Squats, balance on one leg and move slowly, focusing on control. <\/p>\n<p>Aim for 10-12 double leg squats or 5-6 single leg squats on each leg. These variations build strength in the quads and glutes, reducing\u00a0injury risk\u00a0by supporting\u00a0good posture\u00a0and\u00a0core strength.<\/p>\n<h4 class=\"wp-block-heading\" id=\"isPasted\">Ski Jumps (Lateral Bounds)<\/h4>\n<p>Hop laterally from one foot to the other, landing softly. Perform 10 to 12 hops each way. This\u00a0plyometric exercise\u00a0targets your stabilizer muscles and\u00a0connective tissues\u00a0for\u00a0injury prevention. It\u2019s a\u00a0good example\u00a0of preparing for sudden changes in direction while running.<\/p>\n<h4 class=\"wp-block-heading\" id=\"isPasted\">Butt Kicks or Dynamic Quad Stretches<\/h4>\n<p>Jog in place, bringing heels to your glutes for\u00a0butt kicks. Or, briefly pull one foot behind you before switching sides for a\u00a0dynamic quad stretch. Both variations warm up the\u00a0front of your body\u00a0and help prevent tight quads from altering your\u00a0running form.<\/p>\n<h4 class=\"wp-block-heading\" id=\"isPasted\">Pogo Jumps (Single and Double-Leg)<\/h4>\n<p>Stand tall and hop in place using primarily your ankles and calves. For more challenge, move to single-leg pogo jumps. Perform for about 10 to 15 seconds. This drill boosts\u00a0muscle activation\u00a0in the calves.<\/p>\n<h4 class=\"wp-block-heading\" id=\"isPasted\">Pelvis Circles<\/h4>\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1440\" height=\"958\" alt=\"dynamic warm up for runners - pelvis circles \" class=\"wp-image-25338 perfmatters-lazy\" src=\"https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7618-1440x958.jpg\" srcset=\"https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7618-1440x958.jpg 1440w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7618-300x200.jpg 300w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7618-1536x1022.jpg 1536w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7618-2048x1363.jpg 2048w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7618-800x532.jpg 800w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7618-150x100.jpg 150w\" data-sizes=\"(max-width: 1440px) 100vw, 1440px\"\/><img loading=\"lazy\" decoding=\"async\" width=\"1440\" height=\"958\" src=\"https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7618-1440x958.jpg\" alt=\"dynamic warm up for runners - pelvis circles \" class=\"wp-image-25338\" srcset=\"https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7618-1440x958.jpg 1440w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7618-300x200.jpg 300w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7618-1536x1022.jpg 1536w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7618-2048x1363.jpg 2048w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7618-800x532.jpg 800w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7618-150x100.jpg 150w\" sizes=\"auto, (max-width: 1440px) 100vw, 1440px\"\/><\/figure>\n<p>Stand with your\u00a0feet shoulder-width\u00a0apart. Gently circle your hips 10 times in one direction, then reverse. These circles loosen the\u00a0lower back\u00a0and hips, a\u00a0simple movement\u00a0that tops off your\u00a0pre-run stretching\u00a0routine for a\u00a0fluid motion\u00a0and\u00a0better run.<\/p>\n<h2 class=\"wp-block-heading\" id=\"isPasted\">Additional Tips on Foam Rolling and Injury Management<\/h2>\n<p id=\"isPasted\">Using <a href=\"https:\/\/www.keepitsimpelle.com\/which-foam-rollers-are-the-best\/\" data-lasso-id=\"7394\">a\u00a0foam roller<\/a>\u00a0before or after your\u00a0dynamic warm-up\u00a0can help alleviate muscle tightness and improve\u00a0blood flow, especially in areas prone to soreness or overuse like the calves and\u00a0hip flexors. If you\u2019re interested in learning more, be sure to check out our other posts on\u00a0<a href=\"https:\/\/www.keepitsimpelle.com\/improve-recovery-performance-with-foam-rolling\/\" data-lasso-id=\"7395\">foam rolling\u00a0and recovery for runners<\/a>.<\/p>\n<p>Whilst\u00a0foam rolling\u00a0and\u00a0dynamic stretches\u00a0are a\u00a0great way\u00a0to address common issues and enhance\u00a0muscle activation, it\u2019s important to seek professional guidance if you experience persistent pain. <\/p>\n<p>A recognised\u00a0Physiotherapist\u00a0or\u00a0Osteopath\u00a0can provide a personalised assessment, ensure you\u2019re practising\u00a0proper form, and help address specific conditions such as\u00a0<a href=\"https:\/\/www.keepitsimpelle.com\/achilles-tendonitis-symptoms-treatment-for-runners\/\" data-lasso-id=\"7396\">achilles tendinitis<\/a>. If your discomfort does not resolve with basic self-care or continues to worsen, it\u2019s a\u00a0good idea\u00a0to consult a qualified healthcare provider.<\/p>\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-dots\"\/>\n<p>I\u2019m pretty confident I\u2019ve collated some of the best dynamic stretches you can do as a runner, but by all means, there are always plenty more. If you\u2019re short on time, you can create a daily routine by picking a few of the\u00a0<strong>warm-up exercises<\/strong>\u00a0from this routine to do. You\u2019ll still benefit significantly.\u00a0<\/p>\n<p>if your schedule does allow consider adding in <a href=\"https:\/\/www.keepitsimpelle.com\/at-home-lower-body-exercises-workout\/\" data-lasso-id=\"7397\">lower body workouts and resistance training<\/a> to help keep you clocking those miles and hitting your goals.\u00a0<\/p>\n<p class=\"has-text-align-center\"><strong><em>Elle\u00a0<\/em><\/strong><\/p>\n<p><em>P.S Safety always comes first. If you are new to exercise ensure you seek advice from your GP. Make sure you drink plenty of fluids, wear appropriate clothing and carry out drills in a suitable space. Technique is paramount, and nothing should hurt. Should you experience pain, discomfort, nausea, dizziness, chest pain, shortness of breath etc, STOP and consult your GP.\u00a0<\/em><\/p>\n<\/p><\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/www.keepitsimpelle.com\/dynamic-warm-up-for-runners\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>This page may contain affiliate links &#8211; they are marked with a *. Making a purchase via my affiliate means I receive a small share of the sale. Incase you\u2019ve missed the news, I\u2019m signed up to run London Marathon and I\u2019m doing everything in my power to get to the start line strong and &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-13433","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.8 - aioseo.com -->\n\t<meta name=\"description\" content=\"This page may contain affiliate links - they are marked with a *. Making a purchase via my affiliate means I receive a small share of the sale.Incase you\u2019ve missed the news, I\u2019m signed up to run London Marathon and I\u2019m doing everything in my power to get to the start line strong and injury\" \/>\n\t<meta name=\"robots\" content=\"max-image-preview:large\" \/>\n\t<meta name=\"author\" content=\"admin\"\/>\n\t<link rel=\"canonical\" href=\"https:\/\/loudhdtv.com\/?p=13433\" \/>\n\t<meta name=\"generator\" content=\"All in One SEO (AIOSEO) 4.9.8\" \/>\n\t\t<meta property=\"og:locale\" content=\"en_US\" \/>\n\t\t<meta property=\"og:site_name\" content=\"LOUDHDTV - Just another WordPress site\" \/>\n\t\t<meta property=\"og:type\" content=\"article\" \/>\n\t\t<meta property=\"og:title\" content=\"Dynamic Warm Up for Runners: 13 Drills You Can Do - LOUDHDTV\" \/>\n\t\t<meta property=\"og:description\" content=\"This page may contain affiliate links - they are marked with a *. Making a purchase via my affiliate means I receive a small share of the sale.Incase you\u2019ve missed the news, I\u2019m signed up to run London Marathon and I\u2019m doing everything in my power to get to the start line strong and injury\" \/>\n\t\t<meta property=\"og:url\" content=\"https:\/\/loudhdtv.com\/?p=13433\" \/>\n\t\t<meta property=\"article:published_time\" content=\"2025-02-25T20:32:22+00:00\" \/>\n\t\t<meta property=\"article:modified_time\" content=\"2025-02-25T20:32:22+00:00\" \/>\n\t\t<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n\t\t<meta name=\"twitter:title\" content=\"Dynamic Warm Up for Runners: 13 Drills You Can Do - LOUDHDTV\" \/>\n\t\t<meta name=\"twitter:description\" content=\"This page may contain affiliate links - they are marked with a *. Making a purchase via my affiliate means I receive a small share of the sale.Incase you\u2019ve missed the news, I\u2019m signed up to run London Marathon and I\u2019m doing everything in my power to get to the start line strong and injury\" \/>\n\t\t<script type=\"application\/ld+json\" class=\"aioseo-schema\">\n\t\t\t{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"BlogPosting\",\"@id\":\"https:\\\/\\\/loudhdtv.com\\\/?p=13433#blogposting\",\"name\":\"Dynamic Warm Up for Runners: 13 Drills You Can Do - LOUDHDTV\",\"headline\":\"Dynamic Warm Up for Runners: 13 Drills You Can Do\",\"author\":{\"@id\":\"https:\\\/\\\/loudhdtv.com\\\/?author=3#author\"},\"publisher\":{\"@id\":\"https:\\\/\\\/loudhdtv.com\\\/#organization\"},\"image\":{\"@type\":\"ImageObject\",\"url\":\"https:\\\/\\\/www.keepitsimpelle.com\\\/wp-content\\\/uploads\\\/2025\\\/02\\\/IMG_7564-1440x2164.jpg\",\"@id\":\"https:\\\/\\\/loudhdtv.com\\\/?p=13433\\\/#articleImage\"},\"datePublished\":\"2025-02-26T03:32:22+07:00\",\"dateModified\":\"2025-02-26T03:32:22+07:00\",\"inLanguage\":\"en-US\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/loudhdtv.com\\\/?p=13433#webpage\"},\"isPartOf\":{\"@id\":\"https:\\\/\\\/loudhdtv.com\\\/?p=13433#webpage\"},\"articleSection\":\"Fitness\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/loudhdtv.com\\\/?p=13433#breadcrumblist\",\"itemListElement\":[{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/loudhdtv.com#listItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/loudhdtv.com\",\"nextItem\":{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/loudhdtv.com\\\/?cat=5#listItem\",\"name\":\"Fitness\"}},{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/loudhdtv.com\\\/?cat=5#listItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\\\/\\\/loudhdtv.com\\\/?cat=5\",\"nextItem\":{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/loudhdtv.com\\\/?p=13433#listItem\",\"name\":\"Dynamic Warm Up for Runners: 13 Drills You Can Do\"},\"previousItem\":{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/loudhdtv.com#listItem\",\"name\":\"Home\"}},{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/loudhdtv.com\\\/?p=13433#listItem\",\"position\":3,\"name\":\"Dynamic Warm Up for Runners: 13 Drills You Can Do\",\"previousItem\":{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/loudhdtv.com\\\/?cat=5#listItem\",\"name\":\"Fitness\"}}]},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/loudhdtv.com\\\/#organization\",\"name\":\"LOUDHDTV\",\"description\":\"Just another WordPress site\",\"url\":\"https:\\\/\\\/loudhdtv.com\\\/\"},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/loudhdtv.com\\\/?author=3#author\",\"url\":\"https:\\\/\\\/loudhdtv.com\\\/?author=3\",\"name\":\"admin\",\"image\":{\"@type\":\"ImageObject\",\"@id\":\"https:\\\/\\\/loudhdtv.com\\\/?p=13433#authorImage\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/b7b3b8ddd46031171e7b4c8a646758bd83ee0c053c6637cc5a27ac82f823964c?s=96&d=mm&r=g\",\"width\":96,\"height\":96,\"caption\":\"admin\"}},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/loudhdtv.com\\\/?p=13433#webpage\",\"url\":\"https:\\\/\\\/loudhdtv.com\\\/?p=13433\",\"name\":\"Dynamic Warm Up for Runners: 13 Drills You Can Do - LOUDHDTV\",\"description\":\"This page may contain affiliate links - they are marked with a *. Making a purchase via my affiliate means I receive a small share of the sale.Incase you\\u2019ve missed the news, I\\u2019m signed up to run London Marathon and I\\u2019m doing everything in my power to get to the start line strong and injury\",\"inLanguage\":\"en-US\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/loudhdtv.com\\\/#website\"},\"breadcrumb\":{\"@id\":\"https:\\\/\\\/loudhdtv.com\\\/?p=13433#breadcrumblist\"},\"author\":{\"@id\":\"https:\\\/\\\/loudhdtv.com\\\/?author=3#author\"},\"creator\":{\"@id\":\"https:\\\/\\\/loudhdtv.com\\\/?author=3#author\"},\"datePublished\":\"2025-02-26T03:32:22+07:00\",\"dateModified\":\"2025-02-26T03:32:22+07:00\"},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/loudhdtv.com\\\/#website\",\"url\":\"https:\\\/\\\/loudhdtv.com\\\/\",\"name\":\"LOUDHDTV\",\"description\":\"Just another WordPress site\",\"inLanguage\":\"en-US\",\"publisher\":{\"@id\":\"https:\\\/\\\/loudhdtv.com\\\/#organization\"}}]}\n\t\t<\/script>\n\t\t<!-- All in One SEO -->\n\n","aioseo_head_json":{"title":"Dynamic Warm Up for Runners: 13 Drills You Can Do - LOUDHDTV","description":"This page may contain affiliate links - they are marked with a *. Making a purchase via my affiliate means I receive a small share of the sale.Incase you\u2019ve missed the news, I\u2019m signed up to run London Marathon and I\u2019m doing everything in my power to get to the start line strong and injury","canonical_url":"https:\/\/loudhdtv.com\/?p=13433","robots":"max-image-preview:large","keywords":"","webmasterTools":{"miscellaneous":""},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"BlogPosting","@id":"https:\/\/loudhdtv.com\/?p=13433#blogposting","name":"Dynamic Warm Up for Runners: 13 Drills You Can Do - LOUDHDTV","headline":"Dynamic Warm Up for Runners: 13 Drills You Can Do","author":{"@id":"https:\/\/loudhdtv.com\/?author=3#author"},"publisher":{"@id":"https:\/\/loudhdtv.com\/#organization"},"image":{"@type":"ImageObject","url":"https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/02\/IMG_7564-1440x2164.jpg","@id":"https:\/\/loudhdtv.com\/?p=13433\/#articleImage"},"datePublished":"2025-02-26T03:32:22+07:00","dateModified":"2025-02-26T03:32:22+07:00","inLanguage":"en-US","mainEntityOfPage":{"@id":"https:\/\/loudhdtv.com\/?p=13433#webpage"},"isPartOf":{"@id":"https:\/\/loudhdtv.com\/?p=13433#webpage"},"articleSection":"Fitness"},{"@type":"BreadcrumbList","@id":"https:\/\/loudhdtv.com\/?p=13433#breadcrumblist","itemListElement":[{"@type":"ListItem","@id":"https:\/\/loudhdtv.com#listItem","position":1,"name":"Home","item":"https:\/\/loudhdtv.com","nextItem":{"@type":"ListItem","@id":"https:\/\/loudhdtv.com\/?cat=5#listItem","name":"Fitness"}},{"@type":"ListItem","@id":"https:\/\/loudhdtv.com\/?cat=5#listItem","position":2,"name":"Fitness","item":"https:\/\/loudhdtv.com\/?cat=5","nextItem":{"@type":"ListItem","@id":"https:\/\/loudhdtv.com\/?p=13433#listItem","name":"Dynamic Warm Up for Runners: 13 Drills You Can Do"},"previousItem":{"@type":"ListItem","@id":"https:\/\/loudhdtv.com#listItem","name":"Home"}},{"@type":"ListItem","@id":"https:\/\/loudhdtv.com\/?p=13433#listItem","position":3,"name":"Dynamic Warm Up for Runners: 13 Drills You Can Do","previousItem":{"@type":"ListItem","@id":"https:\/\/loudhdtv.com\/?cat=5#listItem","name":"Fitness"}}]},{"@type":"Organization","@id":"https:\/\/loudhdtv.com\/#organization","name":"LOUDHDTV","description":"Just another WordPress site","url":"https:\/\/loudhdtv.com\/"},{"@type":"Person","@id":"https:\/\/loudhdtv.com\/?author=3#author","url":"https:\/\/loudhdtv.com\/?author=3","name":"admin","image":{"@type":"ImageObject","@id":"https:\/\/loudhdtv.com\/?p=13433#authorImage","url":"https:\/\/secure.gravatar.com\/avatar\/b7b3b8ddd46031171e7b4c8a646758bd83ee0c053c6637cc5a27ac82f823964c?s=96&d=mm&r=g","width":96,"height":96,"caption":"admin"}},{"@type":"WebPage","@id":"https:\/\/loudhdtv.com\/?p=13433#webpage","url":"https:\/\/loudhdtv.com\/?p=13433","name":"Dynamic Warm Up for Runners: 13 Drills You Can Do - LOUDHDTV","description":"This page may contain affiliate links - they are marked with a *. Making a purchase via my affiliate means I receive a small share of the sale.Incase you\u2019ve missed the news, I\u2019m signed up to run London Marathon and I\u2019m doing everything in my power to get to the start line strong and injury","inLanguage":"en-US","isPartOf":{"@id":"https:\/\/loudhdtv.com\/#website"},"breadcrumb":{"@id":"https:\/\/loudhdtv.com\/?p=13433#breadcrumblist"},"author":{"@id":"https:\/\/loudhdtv.com\/?author=3#author"},"creator":{"@id":"https:\/\/loudhdtv.com\/?author=3#author"},"datePublished":"2025-02-26T03:32:22+07:00","dateModified":"2025-02-26T03:32:22+07:00"},{"@type":"WebSite","@id":"https:\/\/loudhdtv.com\/#website","url":"https:\/\/loudhdtv.com\/","name":"LOUDHDTV","description":"Just another WordPress site","inLanguage":"en-US","publisher":{"@id":"https:\/\/loudhdtv.com\/#organization"}}]},"og:locale":"en_US","og:site_name":"LOUDHDTV - Just another WordPress site","og:type":"article","og:title":"Dynamic Warm Up for Runners: 13 Drills You Can Do - LOUDHDTV","og:description":"This page may contain affiliate links - they are marked with a *. Making a purchase via my affiliate means I receive a small share of the sale.Incase you\u2019ve missed the news, I\u2019m signed up to run London Marathon and I\u2019m doing everything in my power to get to the start line strong and injury","og:url":"https:\/\/loudhdtv.com\/?p=13433","article:published_time":"2025-02-25T20:32:22+00:00","article:modified_time":"2025-02-25T20:32:22+00:00","twitter:card":"summary_large_image","twitter:title":"Dynamic Warm Up for Runners: 13 Drills You Can Do - LOUDHDTV","twitter:description":"This page may contain affiliate links - they are marked with a *. Making a purchase via my affiliate means I receive a small share of the sale.Incase you\u2019ve missed the news, I\u2019m signed up to run London Marathon and I\u2019m doing everything in my power to get to the start line strong and injury"},"aioseo_meta_data":{"post_id":"13433","title":null,"description":null,"keywords":null,"keyphrases":null,"primary_term":null,"canonical_url":null,"og_title":null,"og_description":null,"og_object_type":"default","og_image_type":"default","og_image_url":null,"og_image_width":null,"og_image_height":null,"og_image_custom_url":null,"og_image_custom_fields":null,"og_video":null,"og_custom_url":null,"og_article_section":null,"og_article_tags":null,"twitter_use_og":false,"twitter_card":"default","twitter_image_type":"default","twitter_image_url":null,"twitter_image_custom_url":null,"twitter_image_custom_fields":null,"twitter_title":null,"twitter_description":null,"schema":{"blockGraphs":[],"customGraphs":[],"default":{"data":{"Article":[],"Course":[],"Dataset":[],"FAQPage":[],"Movie":[],"Person":[],"Product":[],"ProductReview":[],"Car":[],"Recipe":[],"Service":[],"SoftwareApplication":[],"WebPage":[]},"graphName":"","isEnabled":true},"graphs":[]},"schema_type":"default","schema_type_options":null,"pillar_content":false,"robots_default":true,"robots_noindex":false,"robots_noarchive":false,"robots_nosnippet":false,"robots_nofollow":false,"robots_noimageindex":false,"robots_noodp":false,"robots_notranslate":false,"robots_max_snippet":null,"robots_max_videopreview":null,"robots_max_imagepreview":"large","priority":null,"frequency":null,"local_seo":null,"breadcrumb_settings":null,"limit_modified_date":false,"ai":null,"created":"2025-02-25 20:36:21","updated":"2025-06-05 00:47:44","seo_analyzer_scan_date":null},"aioseo_breadcrumb":"<div class=\"aioseo-breadcrumbs\"><span class=\"aioseo-breadcrumb\">\n\t\t\t<a href=\"https:\/\/loudhdtv.com\" title=\"Home\">Home<\/a>\n\t\t<\/span><span class=\"aioseo-breadcrumb-separator\">&raquo;<\/span><span class=\"aioseo-breadcrumb\">\n\t\t\t<a href=\"https:\/\/loudhdtv.com\/?cat=5\" title=\"Fitness\">Fitness<\/a>\n\t\t<\/span><span class=\"aioseo-breadcrumb-separator\">&raquo;<\/span><span class=\"aioseo-breadcrumb\">\n\t\t\tDynamic Warm Up for Runners: 13 Drills You Can Do\n\t\t<\/span><\/div>","aioseo_breadcrumb_json":[{"label":"Home","link":"https:\/\/loudhdtv.com"},{"label":"Fitness","link":"https:\/\/loudhdtv.com\/?cat=5"},{"label":"Dynamic Warm Up for Runners: 13 Drills You Can Do","link":"https:\/\/loudhdtv.com\/?p=13433"}],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/13433","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=13433"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/13433\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=13433"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=13433"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=13433"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}