Warmup Routine

Dynamic Stretching for Runners

Before every practice, Roadrunner Junior Club starts with a light jog and a series of dynamic stretches. Proper warm-ups prepare the body to perform and helps runners move better, reduce injury risk, and run with confidence.

Why Dynamic Stretching Matters

Dynamic stretching means stretching with movement. Unlike static stretching (where you hold a position), dynamic stretches actively prepare your muscles, joints, and nervous system for running. Dynamic stretching helps:

• Boost Blood Flow: Warms up muscles so they’re ready to work.

• Improve Flexibility & Range of Motion: Especially important for growing athletes.

• Enhance Running Form: Loosened muscles move more freely, leading to smoother, more efficient strides.

• Reduce Injury Risk: Prepares muscles, tendons, and joints for the demands of running – decreasing the chance of strains or pulls.

Think of it like waking up your body. A proper dynamic warm-up tells your muscles: "Hey, we’re about to run. Time to get ready!"

Roadrunner Pre-Run Routine

We start with a ½ mile slow jog around Sertoma Park to raise heart rate and begin warming up. Then we move into the following dynamic stretches:

1. High Knees: Drive your knees up to waist height in a running motion. This activates your hip flexors and builds coordination.

2. Butt Kickers: Kick your heels up toward your glutes. Great for warming up hamstrings and improving stride recovery.

3. Scoops: Reach down with a straight leg in front, “scooping” the air as you walk forward. Loosens up hamstrings and calves.

4. Jean Rippers (Side-to-Side Stretches): Step out wide and stretch side to side, opening up your hips and groin area, essential for mobility and stride width.

5. Frankensteins (or Toy Soldiers): With straight legs, kick forward and reach opposite hand to foot. Helps lengthen hamstrings and engage core balance.

6. Knee Huggers: Alternate pulling each knee up and hugging it in:

• Front: Opens hips

• Side: Improves lateral mobility

• Back (Quad Pull): Stretches quads

7. A-Skips: A rhythmic skip with high knee lift. Builds coordination, balance, and proper running mechanics.

8. B-Skips or D-Skips: Progress from A-skips, extending the leg forward before landing. Reinforces high-knee recovery and teaches better turnover mechanics.

Why This Routine Works

Roadrunners focus on drills that prepare the same muscles and movements we use in running. It’s not just about getting warm – it’s about getting ready to run well. These stretches:

• Mimic running movements

• Promote muscle activation

• Help athletes learn good form early

Key Reminders for Runners

Be Consistent: A good warm-up every day pays off over time.

Don’t Rush: Give your body time to fully activate.

Focus on Form: Each drill has a purpose. Clean movement leads to better running.

Dynamic stretching sets the tone for a great practice or race. It’s where speed, mobility, and focus begin. At Roadrunner Junior Club, it’s not just warm-up — it’s part of how we build better runners from the start.