Dynamic Warm-Up – Leg Swings

Giving your body a proper warm-up is often as overlooked as stretching for many runners. By getting yourself into a routine of (at minimum) some dynamic warm-up moves like leg swings, you will activate your hip flexors, hamstrings, and glutes to prepare them for the demands of your workout. A few simple moves that should be added to your warm-up include:

Forward Leg Swings

• Brace your body against a wall, fence or other support, or a teammate! 
• Start with both feet under hips and then swing the inside leg forward and back 10-15 times. 
• Gradually increase the range of motion until your leg swings as high as it will comfortably go. 
• Switch legs and repeat steps.

Side Leg Swings

• Facing a wall, fence or other support, extend both arms at shoulder height to brace yourself. 
• Swing and extend one leg to the outside of your body and then swing back across the front of your body – same as the forward swings – 10-15 times. 
• Gradually increase the range of motion until your leg swings out as high as it will comfortably go.
•  Switch legs and repeat steps.