Difference between Dynamic and Static warm up explained | Essential pre run exercises covered!
Today we are talking about essential warm up exercises that you need to do before going for a run.
But before going there, I’d shed some light on the importance of warm up.
Now you may have seen people suffering injuries while running or doing some sort of gruelling workout. In majority of the cases that happens due to lack of warm up exercises or no warming up at all. Running or working out with cold muscles or muscles which are not properly stretched result in injuries which may keep you off your workout. You wouldn’t want that, would you? So, starting your run with a 5-10 min warm up would work wonders in avoiding injury in the long run.
There are basically 2 types of warm up exercises – Static and Dynamic.
Basically, a dynamic warmup or a dynamic stretch improves mobility and uses controlled movements to mimic the specific motions of your activity (which in this case, is running). So for runners, dynamic stretching improves mobility of areas such as the hips, ankles, and knees while also warming up the muscles for the repetitive motion of running.
Dynamic movement stretches are designed to take a joint or a muscle through a challenging and repetitive motion, moving a body part further with each repetition. Reducing hip stiffness prior to starting a run or ride will reduce the risk of the dreaded overuse injury. Dynamic stretching is ideal prior to exercise to prepare the joints for movement and muscles for optimal activation.
Static stretching is designed to hold a joint or a muscle in a particular position that is minimally challenging. So, The focus is on relaxing the body part being stretched and letting it go further on its own. Studies suggests that holding the position of a muscle for 30–60 seconds will increase flexibility in the tissue; on the other hand, done prior to activity, static stretching may inhibit the muscle’s ability to fire.
Most experts agree that dynamic stretches (stretches that incorporate movement and take your joints through their full range of motion) are better for pre-run warm-ups than static still stretches that you hold for extended periods. An active warm-up incorporating dynamic stretches better prepares your muscles for the activity to follow. According to a study,dynamic stretches may even provide an advantage for performance over static stretches. Also, dynamic stretching resembles the running movement a lot better than static stretching,
In this video, I have covered 5 basic dynamic warm up exercises which you should include in your daily routine to get the maximum out of your run and avoid injuries at the same time.
Chapters:-
0:00 Introduction
1:08 What is Dynamic Warm-up?
1:33 What is static stretching?
2:36 Dynamic Warm-up exercises
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