Dynamic Warm-Up For Running

Dynamic Warm Up for Running

Ok so lets start with some honesty, I don’t always warm up before running! I grab the dog lead, put on my trainers and we are out the door. I just want to get running! This may be so I can get it over and done with or because it’s a new route and I can’t wait to explore.

But a warm up has a purpose!

Warming up helps to increase flexibility, blood flow and oxygen, as well as reducing your risk of injury. The purpose of a warm up is to get your body ready for the exercise you are about to perform. A warm up should be relevant to the exercise you are doing. A boxer pedalling on a bike or a cyclist pumping small weights above their head isn’t going to help a great deal. These activities will not have you ready for the demands of your sport.

Forget what you were taught

Warm ups used to be a bit of static stretching, but then you crack on with your run. We now know that this does not get you ready and actually decreases performance.

Static stretching still has a place but it is at the end of the workout. Static stretching helps to lengthen and loosen your muscles and connective tissue. This is crucial after any exercise as it will help you to maintain range of motion. This can also help to reduce the soreness you can feel after exercise.

The Future of Warm Ups

Dynamic warm ups focus on actions which are similar to the movements you will perform whilst exercising. This type of warm up can help you to build strength, mobility and coordination, which can all help to improve your exercise performance.

Recent studies have shown that dynamic warmups reduce your risk of injury too!

So what does a dynamic warm up look like?

Here is a 5 minute routine of exercises to perform before every run. Start slowly and ease into the movements, gradually increasing your range of motion as you go through the reps.

Try doing each exercise 15-20 times per leg. Once you have done them all, go back to the start and do a second round. After this you should be feeling warm and ready to run.

Lateral leg swings

Forward leg swings

Leg Swing to knee tuck

Squat to on toes/arms up

Step/Lunge and Twist – arms out.

All of these exercises use the muscles which are required for running. The activation of these muscles during the warm up means they are ready for you to start your run.

Enjoy your run!

If you have any questions about warm ups/cool downs or anything exercise related then feel free to email JJ via jj@tivolichiropractic.co.uk.

Read our next blog by Physiotherapist, Ange, to learn all things Plantar Fasciitis.

Tivoli Chiropractic Clinic - Chiropractor & Physiotherapist Cheltenham

5.0

Based on 161 reviews

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Justyna Jalocha

10:06 21 Apr 23

Fantastic service at Tivoli! They make you feel like they genuinely care and want to help you get to the root of the... problem. Ellie is very professional and attentive, she has changed my life! Kate on reception is lovely and very helpful. Couldn’t recommend Tivoli enough!read more

Mandy Shardlow

09:00 22 Mar 23

Ellie has helped massively with my back issues using multiple techniques to fix it. I now have exercises to help with... strengthening my back going forward. With Ellie being very easy to talk to, knowledgeable and feeling refreshed when I leave it makes it an appointment l enjoy. Will recommend Ellie to family and friends. Booking is easy and Tivoli Chiropractic’s is a very professional and polite team.read more

Jamie

13:05 05 Feb 23

The facility is brilliant, clean efficient and friendly. They have a range of expertise to help get you moving... correctly again.I have personally used the chiropractic facilities, but I am sure the rest of the staff are just as good.Katie on the front desk is your first contact and she portrays the excellence of the facilities with her attention to detail and friendly demeanour.read more

Stef K

09:08 29 Dec 22

Nadene is a fantastic Chiropractor, I would and do recommend her to all my friends and family. Warm and welcoming team... at the clinic. I can honestly say after being part of the Tivoli Family even before the clinic opened I would not trust anyone else to look after my family.read more

Kirsty Coleman

09:47 28 Dec 22

I cannot recommend Tivoli chiropractic clinic enough.I first went to see Nadene 6 years ago after the birth of my... daughter and my sciatica was so bad that I could barely move. Within a couple of appointments she had me moving and pain significantly reduced.But from that point on Nadene has been a part of my whole families well being and we come to the clinic on a regular basis. We couldn’t be without her!Nadene is a fantastic chiropractor and the whole clinic team are friendly and professional.read more

Jane Raymond

11:31 17 Nov 22

I am so glad I found McCoy at the Tivoli Chiropractic Clinic. Having just arrived from Australia I was worried about... finding a practitioner who used the sacro-occipital technique I was familiar with, but I need not have feared! My back and neck are so improved. McCoy is always positive and as well as great treatments, she gives very helpful advice on day to day small changes that make a real difference. Thank you Tivoli Chiropractic Clinic!read more

Peter Ethelston

08:26 14 Oct 22

Tivoli Chiropractic Clinic was recommended to me as I was struggling with hip pain that was getting to the point where... I was struggling to run or sit for extended periods and it was waking me up at night. I went for an assessment, had 5 treatments and another assessment and am now moving into a maintenance phase with exercises. The chiropractor who is treating me has been professional, friendly and helpful throughout. The treatments have helped far more that I had expected and I am almost pain free and without medication. I was also given helpful advice that alleviated other symptoms that I was dealing with. Reception is friendly and helpful and I have always managed to get appointments at times that suit me. The environment is clean and accessible and I have felt well looked after.read more

Hels Myatt

16:05 08 Oct 22

McCoy has so much knowledge & has worked miracles on my ongoing pain. After only a few short weeks the difference is... incredible. I would highly recommend this clinic to anyone. The whole team are friendly & I always feel welcomed!read more

Emma

17:11 04 Oct 22

Nadene and the brilliant team at Tivoli Chiropractic have helped me with an ongoing issue that affects my long-distance... running. I’ve tried every kind of treatment in the past without any solution, but thanks to Nadene, I feel like I have got to the bottom of what it is and how to manage it, and am now able to train for a new marathon with less fear of pain. Thank you, Tivoli Chiropractic!read more

Kirk Steel

17:23 29 Sep 22

I have had a number of treatments at Tivoli Chiropractic utilising both chiropractic and sports massage services. In... all cases, regardless of who has treated me, I have always had an amazing service. It is not always comfortable but I know that my muscles and skeleton will be all the better for it! I have recommended the practice to a number of friends and colleagues and we all agree - it is outstanding in all areas.read more

Nicky Hilton

12:47 28 Sep 22

Nadene and colleagues offer a wonderful, professional service tailored to your needs. I’d not been to a chiropractor... before, and wasn’t sure what to expect, but Nadene took the time to explain the treatment, answer my questions, and involve me fully in all decisions. I would highly recommend the clinic.read more

Jess

18:13 05 Sep 22

I've had a wonderful experience with Nadene. I was so nervous to go to a chiropractor but my shoulder and back pain was... so bad I had to face it. She was very attentive and thorough in her initial assessment and in just half a dozen sessions I was barely in any pain at all! I can't recommend her enough to anyone thinking about trying it.read more

Rebekah Kubista

19:02 03 Sep 22

I've been seeing Nadene since 2016 and have followed her from place to place until she opened Tivoli Chiropractic. She... and JJ have built a phenomenal business with an incredible team of people. Their knowledge of the body and modern practices combined with their wide range of therapies make them the number one place to visit for your needs. I have referred several individuals to the clinic and will continue to do so.read more

Julie Mokume

17:55 25 Aug 22

For over 15 years I have been treated by many different chiropractors so I can say with absolute certainty that Nadene... is by far the most competent, thorough and effective chiropractor I have ever found. This, as well as her extensive knowledge (not just in the chiropractor sector - I actually asked her if she was a doctor in my last session!!), care and passion only scratch the surface as to why I would recommend her to anyone needing treatment. There’s no quick in-and-out the door approach like many in the profession - there is never the feeling of being rushed out the door as Nadene always takes her time to ensure I get the most out of each treatment session. Seeing Nadene is like seeing my sister; she listens, she consults, she advises and moreover - she’s not afraid to pull me up on matters such as not having started Pilate lessons yet or had a ‘mommy MOT’ - yet always does so with such diplomacy and genuine care for my needs. Nadene is very easy to talk to and I usually leave with my ribs hurting from laughing so much. I honestly can’t speak highly enough of her. If you need treatment - please, give her a go because she’s awesome ☺️read more

Simona Sudziute

14:45 09 Aug 22

Received shockwave treatment for my hip which worked so well. Thank you.

Nina C

12:48 21 Jun 22

The place is clean and comfy, making me feel less stressed. My therapist JJ is professional and friendly.

Mathilda Brown

13:58 28 Apr 22

Great staff. Helpful and informative. Brilliant local business.

Elaine Bailey

13:21 23 Apr 22

After several months of feeling I would have to face up to a chronic painful back I discovered the clinic and Nadene at... the Suffolks fair. She assured me that she would be able to help with this problem and I booked an assessment at the clinic, followed by several treatments. I can honestly say the pain has gone and my back feels robust and reliable again such that I can happily lift my grandchildren without fear. She has been very encouraging, suggesting various things I can do to keep myself agile.read more

Charlotte

07:00 21 Apr 22

At 19 weeks pregnant, pelvic girdle pain struck leaving me hardly able to move or walk without pain. By chance I was... recommended to see pregnancy chiropractor, Nadene Lidington. From my first appointment with Nadene her treatment was magic, fully assessing what were the contributing factors to my PGP and her tailored treatment provided instant relief from the pain. I left the clinic able to walk normally again, very happy. The frequency of my visits are tailored to how my body is responding to the treatment as I progress through pregnancy, but the PGP is so well managed now I am no longer limited by it despite my job requiring extensive hours of driving. I cannot recommend the Tivoli Clinic and Nadene enough, especially for pregnancy related ailments, her warm and super friendly professionalism is equally matched by her extensive knowledge and methods of treatment. At my last appointment Nadene treated my pregnancy acid reflux, something I had no idea could be treated. I had never heard of a pregnancy chiropractor before but I feel very fortunate that I was recommended to see Nadene, she has transformed my experience of pregnancy for me to be able to finally enjoy it. For those suffering with PGP or any pregnancy ailments, you do not need to suffer, make an appointment to see the lovely Nadene.read more

david david

15:26 08 Feb 22

A very friendly team and thoroughly professional. Kelly has helped me tremendously in a short period of time. Highly... recommended.read more

Lyn Davison

14:42 08 Feb 22

Very friendly, very professional, would definitely recommend Tivoli Chiropractor Clinic.

Emily Simons

17:06 03 Feb 22

I had a Mummy MOT appointment with Louise and couldn’t recommend her more. She listened carefully to my questions and... concerns and provided a thorough check up which left me feeling very reassured. I would urge anyone who is post partum to book in and get themselves a Mummy MOT with Louise!read more

Katie Cornwell

16:35 20 Jan 22

Angela was amazing! She was quick to diagnose my problem and give excellent expert treatment. Such a lovely person too... - and all in a beautiful environment. I would highly recommend.read more

Gabriella Esposito

19:39 09 Jan 22

Cannot recommend enough!! Helped me out so much.

Kim Fuellenbach

18:14 27 Dec 21

I can only speak extremely positively about the team at Tivoli. I have seen Gabby for a number of sessions and my neck... pain and hip flexor issues have noticeably increased. Gabby communicates so clearly and gave me great exercises to do at home. I particularly appreciate her long-term outlook to ensure I’ll be able to manage myself in the long run. Excellent!read more

Anselm Guise

08:09 21 Dec 21

Always feel better after being beaten up !!! Seriously, really great work is always done when I see Nadine and Gabby.... Strongly recommended.read more

Ian Harvey

18:41 18 Nov 21

Nadene was fantastic in diagnosing my back problem and then resolving the issues, I am now pain free after a few... sessions. She really takes time to listen and understand the issues before working on a programme of rehabilitation and personal exercise. A very caring practise which has your well-being at the heart of their business. I have already recommended Nadene to a few friends who are suffering various joint issues as they can see what a positive impact she has had on my back. Many thanks Nadene, hopefully I won’t need to return!read more

RMC Cogan

13:18 10 Nov 21

Had a bad back for nearly 20 years now due to courier work. Kelly has done an exceptional job on helping me with my... back pain, Thank you kellyread more

John Pymer

09:08 01 Nov 21

I had a fantastic treatment with Gabby at this clinic. The session was purchased for me as a gift and Gabby was... brilliant in taking the time to understand what I might expect and need, and very professional throughout the treatment that she delivered. I'd highly recommend Gabby and the clinic to anyone looking for such services.read more

Sally Parsley

11:07 29 Sep 21

I have been treated by Nadene for many years. She has a fantastic manner and has tailored my treatment around my... medical needs and has guided me through getting my hypermobility diagnosis. My children have also be treated by Nadene, she works with their needs and explains everything to them. I would highly recommend Nadene.read more

Scott Salter

13:11 14 Sep 21

My first experience receiving chiropractic treatment and would thoroughly recommend. Kelly is really friendly and my... back is feeling a million times better! Can't recommend enough!read more

james buckley

20:29 13 Sep 21

I have been receiving treatment from Kelly Nicol on a very painful shoulder. I have seen a huge improvement and now I... only need to see Kelly once a month. She is patient and clearly very knowledgeable , I would definitely recommend herread more

Max scarrott

18:51 13 Sep 21

10/10. Have never had a bad experience here, and everyone I have recommended has been either fixed or improved. Very... friendly and understanding would highly recommend.read more

Katie Dobson

06:12 26 Aug 21

I’ve had ongoing issues with my back and neck, so came to see Nadene after recommendations from friends. After just 4... sessions I’ve noticed 100% improvement and wish I’d come sooner! The clinic is gorgeous and Nadene is so friendly and knowledgeable. I will be recommending Tivoli Chiropractic Clinic to all my friends and familyread more

Andy Ball

20:32 25 Aug 21

After suffing with an undiagnosed hip problem for a number of years and following a series of (uncuccessful/unhelpful!)... programs with other Chirporactors, I began seeing Nadene at Tivoli Chiropractic in 2019.From the get-go I was really taken in by Nadene's sytle of care. She's provided an unparalleled level of care, attention and knowledge around my hip issue that has now allowed me to understand and manage it inline with my ongoing sports goals and lifestyle.Highly recommend!!read more

Maggie Grady

07:02 23 Jul 21

Nadene is a wonderful chiropractor! I came with a nasty back injury and she really helped me through, with excellent,... tailored treatment, but also with plans for rehabilitation. I thoroughly recommend this practice.read more

Jess Parsons

07:26 28 May 21

A fantastic clinic. Nadene explains everything in simple terms so you can understand yourself what is going on with... your body. Totally professional but with a twist of down to earth friendliness.read more

Ali Brinsford

17:09 20 Apr 21

I genuinely could not be more happy to recommend Nadene and Tivoli Chiropractic Clinic!I went with a chronic back pain... and knee issues and have had the best treatment.I feel stronger and more confident in my body than I have done in years! Incredibly knowledgeable and made to feel at ease straight away.Thank you so much!read more

Gina Morris

15:59 09 Apr 21

I have been receiving treatment for a frozen shoulder since February of this year 2021! and I have to say the... treatments are truly amazing. I have been seeing Kelly Nicol who has helped me massively in helping me work towards getting the movement back in my shoulder. I have had a mixture of acupuncture, manipulation and exercises to help with my road to recovery.Over a period of three months I have nearly achieved a full recovery which is fantastic as in such a short space of time this has been achieved. I fully recommend this Clinic and rate it as a five star, the staff at the Climic are so welcoming and friendly, you get a first class service.read more

Mark Bond

20:45 17 Mar 21

After just 3 sessions of physio and a tailored exercise regime while awaiting hip surgery I am now relatively pain free... and walking normally for the first time in 12 months. A massive thank you to Angela and the Tivoli team! I only wish I had gone to you sooner!read more

Simon Green

23:05 25 Jan 21

Another 5 stars! A huge thank you to Tivoli Chiropractic Clinic and especially Nadene who’s vast experience, patience,... genuine understanding and magic hands have transformed me back into exercise and normal life, something I never expected to happen so fast after being lifted by three paramedics at two in the morning with excruciating back pain! I can’t recommend the level of treatment or service provided highly enough. Thank youread more

Eirlys G

12:43 13 Jan 21

My first experience of visiting a chiropractor was with Kelly Nicol. She is very friendly and I felt at ease instantly.... The treatment (and homework!) is ongoing but I feel so much better after each visit. Thanks Kelly.read more

Steven Orr

22:45 12 Jan 21

Wonderful set up they have at the clinic, with all the gadgets and very skilled and professional staff there. I had... lower back pains and after just a couple of sessions, I could feel the difference. They use acupuncture, massage, manipulation and pure skill to help correct spine and associated muscle problems. Any back pains I get in the future - Tivoli Chiropractic Clinic are my first choice. Highly recommended.read more

Chris Fawcett

17:35 12 Jan 21

I had a painful shoulder which was affecting my arm movement and increasingly affecting my sleep. I have been... consulting Nadine for three months and am delighted with both the initial diagnosis and the treatment offered. I understand this is not a ‘quick fix’ but will need regular treatment and exercise to improve my mobility in order to regain full movement. Nadine’s expertise has helped reduce the pain, improve my sleep and maintain my positivity as my shoulder improves. I have no hesitation in recommending the clinic - very professional!read more

Olivia Unwin

13:12 16 Dec 20

After having my first daughter I had a uterine prolapse. The GP told me nothing much could be done and I’d probably wet... myself every time I went for a run for at least one year, maybe forever. Good luck, bye bye. No further help.When I heard Louise talk at a well-being event saying the exact opposite of this and that women need not suffer endlessly after having a child I booked straight in.To my amazement she helped me get my pelvic floor in pretty good shape again. She has also supported me and given me advice in my current pregnancy, she really cares about her patients. I shall certainly be rebooking after I’ve had my second child!!!read more

Will Hayes

21:47 10 Nov 20

Nadine is so much more than just a chiropractor. She’s Knowledgable, fun, caring, assertive when I’m not looking after... myself, genuine and she evidently wants the best for her patients. The set up oozes professionalism and I leave every time feeling so much lighter and freer from all my aches, pains and stresses. If only I actually did the stretches. A must visitread more

Clairey

11:18 10 Nov 20

I always leave here feeling much better. I really like the way Nadene doesn't just treat the problem but tries to find... the cause and then gives me homework to do to address the issue. Good range of treatment including acupuncture and massage, plus we always have a good natter and a laugh, just what's needed at the moment!read more

Sean Rodger

21:34 08 Nov 20

I feel completely different since I’ve been going to the clinic. I was in agony before where I couldn’t want from the... bedroom to the room next door without limping with back and leg sciatica pain however I have been going to the clinic just a little over a month and I cannot rave enough about the improvement. T staff are super friendly too. Deffo 5 stars.read more

Rachy Roxy

23:34 04 Nov 20

After an awful experience years ago with a chiropractor I said I would never go to a clinic again ....!! Then by magic... I met Nadine, “ The Body Whisper “ I can’t express how wonderful, professional, dedicated, understanding, kind and brilliant she is. One visit and you will be hooked !! I would never go to anyone else and during this pandemic I have never felt so safe and secure. My back is feeling so much better and trust her completely. The receptionists are welcoming, the clinic is Spotless and they are following all of the guidelines. Nadine goes the extra mile with her clients make an appointment and experience it for yourself you will not be disappointed!!read more

Melissa Lucas

20:31 30 Oct 20

Honestly one of the best experiences I have ever had with a Chiropractor! I suffer from very bad back pain and I cannot... fault one thing about this clinic. Nadene is absolutely fantastic at her job and genuinely cares about her patients. She goes above and beyond and I wouldn't go anywhere else!read more

Helen Tuckey

08:51 28 Oct 20

In these strange times it feels good to come somewhere so welcoming. The receptionists are always friendly and... efficient, and the window display is magnificent!Nadene was recommended to me and has been treating my shoulder for a few weeks. She genuinely cares about it getting better. I completely trust what she tells me and even feel motivated to do my exercises!read more

Diana Sousa

17:27 27 Oct 20

I just love Nadene... she is funny and more than that she is an amazing professional... i cant remember last time i had... no pain on my back till i came to see her... She's honestly there to help everyone not for the money.. i would defenelly recommend it !read more

Rachel Mcdonald

21:46 25 Oct 20

I am truely grateful for Kelly and the Tivoli Chiropractic clinic. Kelly is attentive, takes a true interest in her... patients and goes the extra mile. I look forward to my sessions and enjoy making it a part of my life maintenance.read more

Georgina McDonald

08:05 19 Oct 20

Nadene at Tivoli Chiropractic is amazing!! she has help me with so many of my different injuries and constant aches and... pains. Not only is Nadene lovely so is her Team, you are always welcomed with and friendly smile and nice little chat, which is already one step to making you feel better :) I really couldn't recommend her enough.read more

Ruth Owen-Overton

12:36 16 Oct 20

Nadene and her team of professionals are outstanding in their care and support. They have literally kept me moving. I... trust them completely and highly recommend this practice.read more

Duncan Matthews

13:35 13 Oct 20

Everytime i have issues with my old back pain which consistantly comes back i take a trip ti see Nadine and like... Coldplay says, she fixes me. Amazing service and knowledge. You can only get better afrer a visit.read more

Julia Mortlock

08:09 22 Sep 20

Plantar fasciitis is so debilitating......my latest 'episode' was particularly painful and long lasting (several... months). I had tried all the usual remedies (stretching, comfy supportive shoes, foot socks etc) but to no avail. Following shockwave treatment I am now completely pain free! For those who suffer from this painful foot problem I cannot recommend shockwave treatment at the Tivoli Chiropractor enough. I visited the practice during Covid and felt completely safe in Nadine's hands.read more

Ceridwen James

11:22 05 Sep 20

Fantastic first experience at Tivoli Chiropractic Clinic with Kelly.Kelly is very professional and very knowledgeable,... and with this comes a lovely personality that encourages and lifts you too.I would highly recommend the Clinic and the wonderful work they do.read more

Nicki Ryder

17:55 26 Aug 20

I booked my dad in with the physio, Ange and he is so pleased that he went, before returning to Bahrain. He's been... really suffering and he was just pleased to hear that it's nothing too sinister. He left Ange armed with a plan to help alleviate the pain and fix the issue. He said she was really knowledgeable and really put him at ease. Thank you, Ange!read more

Emma OC

08:31 19 Aug 20

Wonderful place and service. Holly and Kelly are extremely friendly and professional. I had pain in my arm and shoulder... for years and in a few weeks Kelly has sorted it as well as advising me on care and exercise at home. Booking was efficient and simple. I have recommended Tivoli Chiropractors already to several friends and will continue to use them in the future.read more

Alex Van Dyke

15:40 30 Jul 20

After sustaining an injury through cricket I was unable to bowl without discomfort for 18 months before I starting... seeing Pippa at Tivoli Chiropractic. Her examination identified a number of problems that had led to my injury and were stopping me from recovering. The subsequent exercise plan has helped me on the road to recovery and I recently played my first game of cricket without any discomfort!Would highly recommend Tivoli Chiropractic. They are thorough, professional and friendly.read more

Savannah Matthews

09:12 09 Jul 20

I have been treated by Kelly for two ankle injuries. She was always professional and caring throughout treatments,... ensuring I was comfortable and educated on what injury I had, and what step by step treatment I was to expect. Procedures were always fully explained and the results were unbeatable. After only one month of treatment combined with rehabilitation, I was back on the court playing netball. Rehabilitation with Kelly not only helped my ankles to recover but also helped me to prepare to prevent further injury. I now am educated on prevention and strengthening exercises for my condition and am a very happy patient.read more

Daniel Hopkins

12:40 12 Jun 20

After complaining of having a tight neck and sore back, Kelly's chiropractic care helped me with my pain management and... has overall improved my sleep and health. Not only has Kelly's chiropractor skills been very helpful, her friendly attitude and kind nature put me at ease when visiting her for treatment. I highly recommend!read more

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Dynamic Warm-Up For Running