[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/share-dev.upmc.com\/2015\/07\/runners-dynamic-warm-up-and-cross-training\/#Article","mainEntityOfPage":"https:\/\/share-dev.upmc.com\/2015\/07\/runners-dynamic-warm-up-and-cross-training\/","headline":"Runner’s Dynamic Warm-up and Cross Training","name":"Runner’s Dynamic Warm-up and Cross Training","description":"To help you get race-ready and maximize your training, Vonda Wright, MD, recommends a dynamic warm-up and crosstraining. Watch this video to learn more.","datePublished":"2015-07-07","dateModified":"2018-08-29","author":{"@type":"Organization","@id":"https:\/\/www.upmc.com\/services\/sports-medicine-regions","name":"Sports Medicine","url":"https:\/\/www.upmc.com\/services\/sports-medicine-regions","sameAs":"https:\/\/share-dev.upmc.com\/sports-medicine\/","parentOrganization":"UPMC"},"publisher":{"@type":"Organization","name":"UPMC HealthBeat","logo":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2015\/06\/dynamic-warmup-screenshot.jpg","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2015\/06\/dynamic-warmup-screenshot.jpg","height":527,"width":791},"url":"https:\/\/share-dev.upmc.com\/2015\/07\/runners-dynamic-warm-up-and-cross-training\/","video":{"@context":"http:\/\/schema.org\/","@type":"VideoObject","@id":"https:\/\/www.youtube.com\/watch?v=4SeRt0a16ks#VideoObject","contentUrl":"https:\/\/www.youtube.com\/watch?v=4SeRt0a16ks","name":"Dynamic Warm Up | UPMC On Topic","description":"Ron DeAngelo, director of the UPMC Sports Performance Program, talks about dynamic warm up, a more effective method of preparing for a run or workout. \n\nTo schedule an appointment with a physician or other Sports Medicine expert, call 1-855-93-SPORT (77678).","thumbnailUrl":["https:\/\/i.ytimg.com\/vi\/4SeRt0a16ks\/default.jpg","https:\/\/i.ytimg.com\/vi\/4SeRt0a16ks\/mqdefault.jpg","https:\/\/i.ytimg.com\/vi\/4SeRt0a16ks\/hqdefault.jpg","https:\/\/i.ytimg.com\/vi\/4SeRt0a16ks\/sddefault.jpg","https:\/\/i.ytimg.com\/vi\/4SeRt0a16ks\/maxresdefault.jpg"],"uploadDate":"2013-02-20T19:37:00+00:00","duration":"PT1M37S","embedUrl":"https:\/\/www.youtube.com\/embed\/4SeRt0a16ks","publisher":{"@type":"Organization","@id":"https:\/\/www.youtube.com\/channel\/UCieWcGaXf-a2z0ADF-OoCqQ#Organization","url":"https:\/\/www.youtube.com\/channel\/UCieWcGaXf-a2z0ADF-OoCqQ","name":"UPMC","description":"As one of the leading nonprofit health systems in the United States, the University of Pittsburgh Medical Center (UPMC) develops and delivers Life Changing Medicine.  We've helped thousands of patients and their families by harnessing the power of technology, translating science into cures, and accelerating the pace of innovation worldwide.  \n\nWe're committed to serving our community with outstanding patient care while fulfilling our mission to shape tomorrow's health system through clinical and technological innovation, research, and education. \n\nBrowse our playlists to find the latest medical information, tips and testimonials.  For more information, visit our website, UPMC.com.\n\n\nEvery patient's treatment experience is unique. An individual's treatment outcome will depend on his or her personal circumstances, including age, general health, lifestyle, type and severity of disease, and other factors.","logo":{"url":"https:\/\/yt3.ggpht.com\/7aQEPcv1qR-8qw_BF5gqfjeSBQFicDFsocVT0ZLd3oh2eFhxOtKnboORaZtK6_9ih8C-CV0Kdg=s800-c-k-c0x00ffffff-no-rj","width":800,"height":800,"@type":"ImageObject","@id":"https:\/\/www.youtube.com\/watch?v=4SeRt0a16ks#VideoObject_publisher_logo_ImageObject"}},"potentialAction":{"@type":"SeekToAction","@id":"https:\/\/www.youtube.com\/watch?v=4SeRt0a16ks#VideoObject_potentialAction","target":"https:\/\/www.youtube.com\/watch?v=4SeRt0a16ks&t={seek_to_second_number}","startOffset-input":"required name=seek_to_second_number"},"interactionStatistic":[[{"@type":"InteractionCounter","@id":"https:\/\/www.youtube.com\/watch?v=4SeRt0a16ks#VideoObject_interactionStatistic_WatchAction","interactionType":{"@type":"WatchAction"},"userInteractionCount":1306}],{"@type":"InteractionCounter","@id":"https:\/\/www.youtube.com\/watch?v=4SeRt0a16ks#VideoObject_interactionStatistic_LikeAction","interactionType":{"@type":"LikeAction"},"userInteractionCount":2}]},"about":["Fitness","Sports Medicine"],"wordCount":364,"keywords":["cross training","dynamic warmup","marathon training","orthopaedic surgery","sports medicine","Total Body Cross Training","UPMC Lemieux Sports Complex"],"articleBody":"To help you get race-ready and maximize your training, UPMC Lemieux Sports Complex\u00a0recommends that all runners add a dynamic warm-up before their runs and scheduled cross training days. It’s important for runners to “strengthen the whole body” to help prevent injury.Dynamic WarmupA dynamic warmup for runners is all about activating all the muscles we need for running, moving the joints, and getting our blood pumping. This warmup routine uses active stretches and movements to really activate the body as opposed to more traditional, static stretches.Without a targeted warmup, many runners report feeling like the first couple miles of a run are spent warming up. UPMC Sports Medicine experts recommend the dynamic warm-up in order to allow you to make the most of each mile in your run.Try the following active stretches as part of your dynamic warmup:Leg SwingsHip rotationsHigh knees to chest lungeActivatorPrisoner squatJumping jacksWalking on heelsWalking on toesHigh kick skipsHip swingsReaching to the sky on both sidesSquatsCross-TrainingAdding cross-training to your marathon training routine may seem counter-intuitive. It can seem strange to focus on fitness areas other than running while training for such a long race.Running is 1,000 steps per mile on your right foot and then it’s 1,000 steps per mile on your left foot. That gives us thousands and thousands of opportunities to get hurt.To help prevent injury and keep your body in top shape, we suggest taking days off from running to focus on strengthening your core, glutes, and arms. This practice is called cross training and can make a big difference for runners.UPMC Sports Medicine experts recommend the following cross training exercises to use in a circuit:Half squatsFront planksSide planksVertical leapsMonster walk using an elastic training bandRunner’s lungePush-upsJump ropeTo learn more about running tips and the services we offer at UPMC Sports Medicine, call 1- 855-93-SPORTS (77678) or visit UPMC Sports Medicine.Have you tried a dynamic warmup or cross training in your marathon training plan? If not, how do you train for a half or full marathon?"},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"2015","item":"https:\/\/share-dev.upmc.com\/2015\/#breadcrumbitem"},{"@type":"ListItem","position":2,"name":"07","item":"https:\/\/share-dev.upmc.com\/2015\/\/07\/#breadcrumbitem"},{"@type":"ListItem","position":3,"name":"Runner’s Dynamic Warm-up and Cross Training","item":"https:\/\/share-dev.upmc.com\/2015\/07\/runners-dynamic-warm-up-and-cross-training\/#breadcrumbitem"}]}]