The Evolution of the Warm-up

If you have been around running for the past 10 years, you have seen a major shift in how to warm-up for a workout or race. When I first began running in the 1970’s, the typical warm-up was of a 2-3 minute jog then a series of static stretches consisting of hamstring, quad, and perhaps some calf stretches. The belief was that these stretches would prevent injury and prepare the body for peak performance. These stretches (we were told) should be held for 30 seconds and we were to increase the intensity of the stretch as the time elapsed. This seemed to make sense and was never really questioned until studies were done in the early 2000’s as to what these stretches actually did for performance. We now know from exercise physiologists that these stretches actually created worse results (various studies show a 3-5% performance decrease with pre-workout static stretching). Not only did the stretching not help performance, they did little to prevent injury.

Thirty years later the recommended warm-up consists of a series of dynamic/active warm-up exercises. Rather than using this space to explain individual dynamic drills (there are many), I’ll instead speak in more general terms. (Google “dynamic stretches for distance runners” for specific drills and videos that address a full body active warm-up.)

Today the warm-up routine for our athletes is very active. (We no longer even use the term “stretching” when speaking of pre-workout or pre-race activity.) In fact, when I implement these warm-up drills at the start of the spring track season, many unconditioned athletes find the warm-up to be nearly taxing as the actual workout. Dynamic warm-up has many benefits beyond just warming up. These drills if done correctly will help reinforce good running posture and mechanics, strengthen muscles, and serve as a great general prep for any race or workout. They have also been shown to decrease the likelihood of muscle pulls and tears.

So fight the urge to static stretch before your next race or workout. Instead get that heart rate up and get dynamic. Running is about motion, dynamic warm-ups will get you moving.

-Coach Rechtin