10 Minute Dynamic Warmup: 3 Steps to Activate and Mobilize Your Hips

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Okay, tell me the truth. Do you warm up before you run? Or do you just head out the door and start running? I’m pretty sure the majority of runners will admit to the latter.  Not enough time, they say, and yeah, I get that. We want to fill our running time with running, right? That’s why I created this 10 minute dynamic warmup that will help prepare your hips and glutes for running without taking too much time from your run.

Yeah, I get it. Runners want to run. We ain't got time for no warmup! But, runners, you need it so I created this quick 10 minute dynamic warmup that will activate your glutes, mobilize your hips, and help you run better! #runningClick To Tweet

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Getting your body ready to run takes more than just starting out at a slow jog. Taking the time to activate and mobilize your hips and glutes before starting your run will not only improve your running, it will make you feel better. Activating muscles and mobilizing joints will also help you avoid injuries that can be caused by imbalances and overcompensation. And it all just takes 10 minutes!

Learn more about activating your glutes and why it’s so important.

10 Minute Dynamic Warmup

This 10 minute dynamic warmup actually starts indoors, with your trusty foam roller to warm up and loosen up your trouble spots. Another option is to use a massage gun with the same goal. Follow that up with some dynamic movement, then hit the road for a couple of minutes before you add the final step to mobilize your hips. Here we go!

Step 1: Foam Rolling or Massage Gun

Foam rolling before a workout is a little different than doing it afterward. First off, you will move a little faster. We want to stimulate the fascia and get the blood flowing.  Also, use less pressure. Despite popular opinion, foam rolling should not be excruciatingly painful, before or after your workout (a topic for another day). Before your workout, use faster, lighter strokes.

For this 10 minute dynamic warmup, you are going to hit your “trouble zones.” I grab my Intelliroll because its design allows me to save time by rolling both legs at the same time. My zones are my calves, hamstrings, and quads, mostly around my knee. So, I spend 30 seconds each on those. Then I move on to glutes, rolling each side for 30 seconds each and focusing on my gluteus maximus and medium.

Learn more about foam rolling for runners from the creator of the Intelliroll, Dr. K.

If you choose, you can use a massage gun for movement prep. The concept is the same. Light to medium pressure, quickly skimming over your trouble spots. Start with your feet, spending about 30 seconds on each foot. You can continue up your leg, glutes, and low back. Find more here: How Runners Can Use a Massage Gun for Movement Prep

Step 2: Dynamic Movement

The next step in this 10 minute dynamic warmup is some actual dynamic movement.  Standing with your weight on your left leg, engage your core, squeeze your glutes, and do 10 straight leg swings with your right leg.  It’s okay to move a little faster than a normal workout pace for all of these movements, but keep the movement controlled. Repeat on the other side.

Shift weight back to the left leg and do 10 side leg swings, allowing your leg to swing out to the side then across in front of you. Keep your body upright, core engaged throughout. Repeat on the other side.

Next up is Standing Hip CARS (Controlled Articular Rotations). Stand with your weight on your left leg. Bring your right knee up in front of you, then take it out to the right side. Internally rotate your hip, keeping your knee up as your foot comes up to be in line behind the knee. Continue the circle, bringing your knee behind you, then back to the front. Move slowly and perform 10 on each side. (Check out the quadruped version of CARS at Laura Norris Running.)

As you’ll see in the IG video below, it’s okay to move a little faster when the hip CARS are part of your running warmup. Maintain good form, though.

 

 

 

 

 

 

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A post shared by Debbie Woodruff (@coachdebbieruns)

Finally, 10 squats, fairly fast but controlled, as low as you feel comfortable with, and can keep good form for. Keep your core engaged. Here’s the complete glute activation warmup.

Now we’re ready to head out the door.

Step 3: Active Stretch

Before you finish up the 10 minute dynamic warmup, you’re going to run easily for about two minutes.  This will further warm up your hips and glutes. You may already notice that your running feels a little different, your stride might feel easier, your feet might feel lighter. After two minutes, stop and step into a lunge position with your right leg forward. Hold that position as you circle your right hip 6-10 times in each direction (see video). Repeat on the other side.

And you’re off! About 10 minutes (not counting that two-minute jog because, well, you were running, so…) and you have activated your glutes and mobilized your hips. Your muscles are warm and you are ready to rock your run!

Step 4: A Little Extra for Speed

I know I said just three steps, but if you’re planning a speed workout, I would suggest some more dynamic moves right before you start, including high knees, butt kicks, walking lunges, Cariocas, and strides. Those will really prepare your body for the workout, raise your heart rate a bit, and help you run better.

 

Do you warm up before your run?

 

And Now It’s Time for the Runners’ Roundup!

Linkup with the #RunnersRoundup with @DeborahBrooks14, @milebymilerun, @runningwithpugs, and me! Bring your best #runningrelated posts, find new blogs to follow, and share your love of #running!Click To Tweet

 

 

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