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In a fast-moving, direction-changing sport such as football, a tailored dynamic warm-up lowered the odds of getting hurt by about 30 per cent in one 2017 research review.

Choose from the workouts below and build your conditioning to accommodate multiple options on your track day. Because you will run faster than usual, start with a thorough, dynamic warm-up.

But even better, try a dynamic warm-up before you start exercising. A dynamic warm-up includes a series of moves that increase blood flow and take your joints through their full ranges of motion.

It’s in nearly every training plan, yet few runners heed the call to get in a proper warm-up before a workout. But performing a dynamic warmup—even for just a couple minutes before you head ...

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For example, choose a dynamic warm-up that elevates tissue temperature and can also improve mobility. Warm-ups involving the three components shouldn’t take too long.

Dynamic stretching involves making movements that extend the muscles. These stretches can be good warmups. Find examples for runners and other athletes here.