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DYNAMIC WARM-UP
- Maggie Guterl
- Jan 18
- 3 min read
Why A Dynamic Warm-Up Matters (And How Strides Fit In)
Most runners are eager to get out the door and start their workout. When time feels tight, the warm-up is often the first thing to get skipped. But a thoughtful, intentional dynamic warm up is one of the simplest tools you have to improve performance, reduce injury risk, and make every run feel better from the first step.
A warm-up is more than just “getting loose.” Its primary purpose is to prepare your body for the specific demands you’re about to place on it. When you begin running cold, your muscles, tendons, and nervous system aren’t fully ready to handle faster paces or harder efforts. A dynamic warm-up gradually increases blood flow, raises core temperature, and improves range of motion in the joints you’ll rely on during your workout.
Unlike static stretching, which can temporarily reduce power output, dynamic movements teach your body to move smoothly and efficiently. Leg swings, hip circles, walking lunges, skips, and gentle mobility drills all help activate key muscle groups like the glutes, hamstrings, and calves. These movements wake up your neuromuscular system so that your stride feels coordinated instead of stiff and awkward.
For easy runs, a short routine of five to eight minutes may be enough. For harder sessions—intervals, tempo runs, or hill work—the warm-up becomes even more important. The faster or more intense the workout, the more preparation your body needs to perform well and stay healthy.
Dynamic Warm-Up
This video was created to illustrate a basic dynamic warm-up routine that activates key running muscles before intense efforts without taking too long. It is not intended to be a comprehensive summary of all dynamic stretches or running drills, but is a good start for stretching and activating areas that are prone to injury during intense efforts: calves, shins, hamstrings, quads, glutes, groin, etc.
The Importance of Strides
Strides are short accelerations, typically 15–25 seconds, where you gradually build up to about 85–90 percent of your top speed and then smoothly decelerate. They are not sprints. Think of them as rehearsal runs—an opportunity to remind your body what good, quick, relaxed running feels like.
Including three to five strides at the end of your warm-up bridges the gap between easy jogging and the demands of the workout. Strides activate fast-twitch muscle fibers, sharpen your running mechanics, and get your heart rate up in a controlled way. They help you practice good posture, quick cadence, and strong push-off without the fatigue of a full workout effort.
What It All Looks Like
A simple structure might look like this:
10–20 minutes of easy jogging
5–8 minutes of dynamic warmups
3–5 relaxed strides with full recovery between each
After this sequence, you’ll notice that the first hard interval or uptempo mile feels far smoother than it would have without a warm-up.
Beyond performance, the consistency of a dynamic warm-up routine builds long-term durability. Many common running aches and pains stem from jumping straight into training with tight hips, sleepy glutes, and limited range of motion. Taking a few extra minutes to prepare your body can prevent small issues from becoming big setbacks.
The goal is not to add complexity or eat up your training time. It’s to set yourself up for success. A well-executed warm-up helps you run better today and keeps you healthy enough to keep running tomorrow.
Think of it as an investment: a few smart minutes before the workout that pay dividends for miles to come.
Maggie Guterl is Running Coach at WildPeak Collective who has close to two decades of elite-level ultrarunning experience and knowledge. She specializes in long distances and mountain ultras, winning Big's Backyard Ultra outright and winning the inaugural Cocodona 250. She is a UESCA certified Ultrarunning Coach and writes a regular column for Ultrarunning Magazine and is a contributor to iRunFar.
"Run Wild. Train with Purpose."
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