Pre-run warm ups and why they’re important

This is a great question and I totally get that the name tin soldier sounds very odd, and you might be wondering what the heck it has to do with running.

A tin soldier is the name of one of the drills that we at Femmi often suggest that runners incorporate into their dynamic warm up routine. A dynamic warm up is really important, particularly before doing a speed session as we need to prime our joints, muscles and tendons, and get that blood pumping, to ensure our bodies are ready to go and that we reduce any risk of injury.

You might also be wondering what a dynamic warm up is, so I will explain this first to set the scene, and then I will run you through how to do a tin soldier, and why it is one of our faves at Femmi. And as an extra treat I thought I might talk through some of our other top warm up drills that you might see popping up in your sessions.

What is a dynamic warm up?

A dynamic warm up can be defined as ‘a series of controlled, active movements and stretches that move a joint and muscle groups through a full range of motion’. This is super important as prior to intense exercise like running, our tissues need to feel ready to move, provide power and contract/relax at the right time. Say hello to reduced injury risk!

The research shows that a dynamic warm up is far superior to static exercises/stretches that you might do at the end of a session. Static stretches are those stretches that you hold for a prolonged period of time to enhance muscle and soft tissue flexibility, but there generally isn’t much movement occurring.

Ideally you should be aiming for 5-10 minutes of dynamic stretching and movement prior to a run, and this is especially important before a speed session.

Now, let’s chat about our favourite dynamic warm up drills at Femmi, starting with the mysterious tin soldier.

Tin Soldier

Also known as a toy soldier, a tin soldier is a great dynamic warm up that focuses on overall coordination, hamstring and hip flexor mobility, and hip stability. It can even improve spinal mobility if you are someone who feels stiff through the upper and lower back.

Below are some images and instructions on how to perform a tin/toy soldier.

• Start by standing on one leg and swing the opposite leg forward/up keeping your knees straight
• At the same time aim to tap your toes with the opposite hand in front of your chest
• Return the arm and leg back and then repeat on the other side
• Aim for 2 x 10 of these in your warm up

Leg swings

Leg swings are very similar to tin soldiers in that they focus on hip and thigh mobility. The good thing about a leg swing is that you can hold onto a wall/pole/tree to help with balance, which often means that you can swing your leg even higher than with a tin soldier.

I always suggest swinging your leg forward/back as well as side/side across the front of your body as this allows you to target your lateral hip and inner thigh muscles as well.

Below are some images and instructions on how to perform leg swings.

• Start by standing side on to a wall/pole/tree/partner and holding onto this with your hand that is closest
• Lift the opposite leg off the ground and gently start to swing it back and forth as far as you feel comfortable. Aim to keep your knee close to straight.
• Repeat this x 10-20 on each side
• Once you have done each side, turn to face the wall/pole/tree/partner front on and hold with both hands
• Step your feet slightly away to create some space
• Lift one leg off the ground and slowly start to swing it from side to side across the front of your body. Aim to keep your knee close to straight.
• You may feel like raising up on to your toes on the leg that is standing on the ground and this is OK and will allow for extra range of motion and a greater stretch.
• Repeat this x 10-20 on each side

Knee to chest

Knee to chest stretches are great for waking up the hip flexor muscles, as well as stretching through the back of the hip and pelvis - both important for speed work and running efficiency. When done with a heel raise they also help to warm up the calf and smaller foot muscles that work hard to push you forward off the ground in running.

Below are some images and instructions on how to perform knee to chest.

• Lift one of your legs up towards your chest and once it is as high as you can lift it use your hands to pull it further and hug it to your chest
• As you pull your knee further towards your chest with your hands, try to rise up onto your toes on your standing leg as far as you can
• Allow the leg to then come back to the ground and take a step forward, before repeating again on the other leg
• Walk for 30-50m

Butt Kicks

Butt Kicks - the old favorite. But (no pun intended) they are a favorite for a reason because they are so effective. Not only do they warm up your hamstrings and calf muscles, they also wake your legs up for faster movements and a quick lift off from the ground. One of the most common injuries we see in runners are hamstring and calf sprains, so waking these muscles up for speed and power prior to a session is key.

Below are some images and instructions on how to perform butt kicks.

• These are similar to jogging on the spot, except each time you lift your foot off the ground you want to try and make your heel hit your butt
• You also want to swing your arms in sync, and maintain a tall posture
• Aim to do this at 160-170 beats per minute and see if you can keep this going for 2 x 30 seconds.

A- skips

A-skips are a common warm up drill used by many runners, and there is a reason why. They allow you to focus on multiple different parts of your running form all at once. Arm swing, posture, knee drive, foot placement, and push off. If you can master this one I can guarantee you will see your running economy improve.

Below are some images and instructions on how to perform A-skips. Be patient with yourself on this as it is a little more complicated than some of the others.

• Lift one knee towards your chest while at the same time doing a tiny hop/skip on the opposite leg
• From here bring your first leg back down to the ground and aim to press your foot to the floor directly under your body
• Repeat on the other leg
• Your arms should be moving as though you are running. If you are lifting your right leg, your left arm should be moving forward, and your right arm should be moving back (elbows bent)
• Aim to maintain a tall posture throughout and keep your eye gaze forward
• You will find that you will slowly move forward when doing these if doing them correctly

I hope that helps to answer your question around tin soldiers, as well as give you some insight into our other top dynamic warm up drills here at Femmi! Happy moving!