A proper warmup is an essential part of any exercise program. When it comes to performing warmups for sprinting, it’s non-negotiable—and for good reason. Running full speed on cold muscles, or muscles that aren’t properly warmed up is a recipe for disaster and a fast way to tear a hamstring.
Requiring maximal effort, sprinting demands a lot from your body, specifically your muscles and joints. In fact, sprinters exceed three to four times their body weight through a single joint when running making proper warm-ups vital for injury prevention.
Loaded with benefits, (when thoroughly warmed up), this high-intensity exercise is not only good for building speed but also boosts heart and lung health. “Sprinting has been shown to decrease blood pressure, increase VO2 max, and even increase brain cognition and other functions,” shares D.J. Ruffin, Sweat PT personal trainer, and all-America track and field athlete at Southeastern Louisiana,.
Here, the five-time Southland Conference champion takes you through a dynamic pre-sprint warmup. This plan will help ensure your muscles and joints are ready to hit top speed!
Why Dynamic Warmups For Sprinting Is a Must
Not all warm-ups are created equal, and some can even leave your muscles slightly cold and stiff. For high-intensity exercises like sprinting, Ruffin recommends dynamic warmups for best sprinting results.
Dynamic warmups (or dynamic stretching) use the force production of a muscle and the body’s momentum to take a joint through the full available range of motion which helps the body prepare for the demands that will be placed on it. This ensures not only your muscles are warm and ready for action, but your joints as well.
For example, before sprinting, you’d perform knee-high variations or before getting under the squat rack, you’d perform bodyweight squats.
With that, next time you head to the track, bring this warmup with you.
Warm-Up Instructions: Perform each move for 30 seconds. Rest for 1 minute and repeat. You can repeat the cycle as many times as needed to get your body properly warmed up.
1 of 5
Microgen / Shutterstock
A-skips or High Knee Variation
How to:
1. Begin by standing with feet hip-distance apart, look straight ahead, and keep your upper body straight.
2. Raise your left leg to hip height while skipping on the ball of your right foot.
3. Hit the ground below your center of mass with the ball of your left foot and stand on both feet.
4. Continue alternating sides and moving forward.
2 of 5
Jay Sullivan
Lateral Bounds
How to:
1. Stand with your feet shoulder-width apart and knees slightly bent (in a half squat position).
2. Take a big step to your right with your right foot, keeping your left foot in place.
3. Quickly push off the ground with your right foot and jump to your left, landing on your left foot and bringing your right foot behind your left leg.
4. Land softly on your left foot, with a slight bend in your knee.
5. Repeat the movement, alternating sides.
3 of 5
Per Bernal
Bunny Hops
How to:
Tip: Be sure to perform short small hops using your ankles without bending the knees too much).
1. Sit on your hands and feet with most of your weight leaning on your legs.
2. Move your hands off the ground and forward while leaning forward.
3. Land with your two hands on the ground.
4. Jump forward a small amount with your legs.
5. Land back into the starting position (in form, but in a different place in your workout area).
4 of 5
Stompsessions
Backwards skips
How to:
1. Keep your head up and your eyes looking forward.
2. Starting with either leg, skip backward with the same form as you would skipping forward.
3. Try to reduce the time your feet spend in contact with the ground creating quick skips.
5 of 5
Courtesy of Colton Smith
Cross the Finish Line With These Tips
Stay properly hydrated: If your muscles are dehydrated you may run the risk of getting injured.
Stretch: Along with a solid warmup session, be sure to never skip stretching.
Use Proper posture: At all times keep your head, chest, and hips up.
Pay Attention to Your Stride: Make sure that in every stride your heels stay under your hips meaning that your stride never overextends with your foot landing way in front of your body
Sprinting is a fantastic way to get in shape. To reap all the benefits this high-intensity exercise has to offer, be sure to warm up properly, fuel your body, hydrate, and recover with intention.
