Tweet Static stretching is OUT – and dynamic stretching is IN. Long-time Strength Running readers know that I’m wary of static stretching. It can reduce performance and increase injury risk, while presenting few benefits to runners. I cover this in much more depth in this injury prevention series. But if you’re not supposed to stretch before a run, then what should you do? Simple: a series of dynamic warm-up exercises that prepares the body to run. And when you think about it, static stretching doesn’t even accomplish what a good series of warm-up exercises should, like: Increased heart rate and respiration (getting the body revved up for your workout) Improved range of motion and lubricated joints More capillary activation (delivering more oxygen to your muscles) Increased elasticity in your tendons and ligaments (this reduces the risk of tears) Enhanced performance That last point is what excites me: a simple series of warm up exercises can help you run faster? Sign me up! A study published in 2015 in the Journal of Strength & Conditioning Research showed that well-trained male runners run faster after a dynamic warm-up. Perhaps more importantly, after years of anecdotal evidence from thousands of runners who have simply felt better after a dynamic warm-up, I’m a big believer in these types of dynamic warm-up exercises. So today I’m excited to present a new routine: The Mattock Dynamic Warm-up Routine This routine requires no equipment and can be done virtually anywhere. Since all of the routines in Injury Prevention for Runners are named after medieval weapons, so is this warm-up (a mattock is a type of pickaxe). The majority of the dynamic warm-up exercises are done standing, so if you’re running from a muddy trail head or your car while it’s raining, you can just skip the first few exercises (also see the Q&A below). Watch the Mattock Dynamic Warm-up here or below: You can sign up here to download a free photo guide to the routine instead of watching the video over and over again (unless you can’t get enough of my short shorts). Below are instructions for how to complete the warm up exercises in the routine: 1. Hurdle Mobility: In a table position with your hands under your shoulders and knees under your hips, lift your leg so your thigh is parallel to the ground and your shin is at a 90 degree angle from your thigh. Make a circular motion with your knee like you’re moving your thigh over a hurdle. The next movement is exactly the same, except in the opposite direction. 2. Iron Cross: Lie on your back with your arms out to your sides and swing your right leg across your torso and up to your left hand. Make sure to keep your shoulders flat against the ground, but you can rotate your torso and hips as you swing your leg toward your hand. Repeat the same movement for the left leg. 3. Scorpion: Lie in a prone position with your arms out to your sides and swing your right leg … Continue reading The Mattock Dynamic Warm-up Routine Video Demonstration