Training Tip Tuesday: Warm Up Before Heading Out

As temps here in the Midwest plunge, running outside takes on a whole new meaning. Before you head out the door to run several miles in below-freezing temps, don't forget to do some dynamic stretching first.

According to the North American Academy of Fitness Professionals, there are three key benefits a pre-run warm up can provide:

• It can help supply adequate oxygen to your muscles by dilating your blood vessels.
• It can raise your internal core body temperature to help your muscles be flexible and efficient.
• It can slowly raise your heart rate, preparing your heart for the stress your run will place on it.

When brisk air hits muscles that haven't been properly warmed up, tissue in the joints expand, restricting movement and most likely causing soreness. Your muscles also need oxygen and blood flow to avoid cramping and spasms.
Here are a few dynamic stretches to add to your routine:

• Head rolls: Start by gently lowering one ear toward your shoulder on the same side without raising your shoulder up. From here, gently roll your head toward the front center of your body and then to the opposite shoulder. Repeat this 5 times to each side.
• Side twist: Moving from the waist only, twist your upper body and arms to one side, back to the center and then to the opposite side. Repeat the twist 5 times per side.
• Knee up: Lift one leg as high as possible and gently grasp the knee and pull it slightly in toward your body while balancing on your opposite leg. Repeat walking forward alternating from leg to leg (5 reps per leg).
• Running skip: Using a skipping motion, raise your knees high as you move forward. Swing your arms using large exaggerated motions. Continue for 30 seconds to one minute.
• Butt kickers: Either in place or moving forward, make a running motion with your legs but almost hit your rear with your feet to stretch out the hamstrings. Continue for 30 to 60 seconds.
• Sky walkers: With your hands reaching up to the sky. Walk forward kicking one leg up at the time trying to touch your toe to your hands to stretch your hamstrings. Repeat 5 times per leg.