How to Perform a Dynamic Warmup Before Cardio

I usually just start my runs at a slow pace but I am wondering if I should be doing more of a formal warm up. I am looking for how to perform a dynamic warmup before cardio that helps prevent injury and improves performance. I have heard that static stretching before a run can actually be detrimental.

I am thinking about including some leg swings, lunges, and some light skipping. I want to get my heart rate up and my joints moving before I hit the pavement. I am in Canada and I find that my muscles feel very stiff in the cold weather so a good warm up is essential.

What does your pre cardio routine look like? Do you find that it helps you feel better during your workout? I am looking for a simple and effective routine that takes about five to ten minutes. I would love to hear your suggestions and if you have any favorite moves!

Definitely skip the static stretching before you head out! I used to do the old school 'hold and stretch' routine in Vancouver parks, but my PT told me it actually reduces muscle power. Now I do leg swings and gate openers—makes my hips feel way more fluid for those hilly BC runs.

Spot on, Dave. I noticed a massive difference in my pace when I started doing 'A-skips' and 'B-skips' before hitting the pavement in London. It wakes up the nervous system. If I just roll out of my flat and start jogging, I feel like a tin man for the first two miles.

I'm a bit lazy with this stuff, honestly. Is there a 'bare minimum' routine? I usually only have 45 minutes for my lunch break workout and spending 15 of that on a warmup feels like a waste of cardio time.

MidwestMike, it doesn't have to take 15 minutes! Even 5 minutes of focused movement makes a difference. Try doing 10 reps of bodyweight squats, 10 lunges, and some arm circles. It’s better than nothing and helps prevent those nagging IT band issues we get here in the T-dot winters.

I always include 'world's greatest stretch' in my dynamic routine. It hits the t-spine, hips, and hamstrings all at once. Down here in Texas, the heat helps loosen you up fast, but the joints still need that lubrication from movement.

Does anyone incorporate a foam roller into the warmup? Or is that strictly for after the run? I find a quick roll on my calves helps me avoid that 'tight' feeling early on.

I do a quick roll! Just 30 seconds per muscle group though. You don't want to go too deep before cardio, just enough to get some blood flow going and find any 'hot spots' before you start pounding the pavement.

Totally agree with Dave. Save the deep, painful rolling for your recovery sessions in the evening. Pre-cardio should be all about light, snappy movements.

I recently added 'butt kicks' and 'high knees' to my routine. My neighbors probably think I look ridiculous bouncing around the driveway, but my knees haven't felt this good in years. Has anyone tried using resistance bands for the warmup?

I use a mini-band for lateral walks! It's great for waking up the glute medius. If those don't fire, my knees start to cave in on longer runs. Definitely worth the 2 minutes it takes.

Lateral walks with a band? Sounds like more equipment to carry. I'll stick to the squats and lunges for now. Tried them today and I did feel 'ready' a lot sooner than usual.

Glad to hear it, Mike! Once you start doing a dynamic warmup, you'll wonder how you ever ran 'cold.' It’s like trying to drive a car in freezing weather without letting the engine warm up—just not good for the parts.

What about for swimming? I find the dynamic warmup for the pool much harder to figure out. I usually just swing my arms about like a windmill until people look at me funny.

For swimming, focus on the shoulders and upper back. Scapular pushups and 'Y-W-T' movements with your arms are brilliant. You want to get the shoulder blades moving properly before you start pulling through the water.

Plus some cat-cow stretches for the spine! Core rotation is huge for a good freestyle stroke.

I've been seeing people do 'monster walks' before cycling too. Is that overkill? I feel like the bike itself is a warmup if you just spin easy for 10 minutes.

I think the bike is different. Since it's low impact, you can get away with a 'progressive' warmup more than you can with running or HIIT.

Agreed. Running is the one that really bites you if you don't prep. My shins are much happier after those skips LondonLad mentioned.

Don't forget ankle circles! If your ankles are locked up, your knees and hips take all the force. I do 10 each way while I'm tying my shoes.