Let’s face it—“stretching” is not a runner’s favorite word. I know you’d much rather be running than lunging on the sidewalk.
However, as a running coach, I strongly suggest all of my athletes warm up before their running workouts to prepare their bodies and muscles for what’s to come, increase the range of motion in their joints, and ease into their workout for the day.
It’s important to emphasize that pre-run stretches should be dynamic, not static. Unlike static stretching—where you hold a position for an extended period—dynamic stretching involves controlled, movement-based exercises that activate the muscles you’re about to use.
Before heading out for a run, it’s important to wake up your muscles—especially your quads, glutes, calves, and hamstrings—with dynamic movement that increase blood flow, improve mobility, and prep your body for movement.
Static stretching before a run can actually reduce performance and increase the risk of injury, so save those longer holds for post-run recovery.
In this guide, I’ll explain why warming up is essential, the specific benefits of dynamic stretching, and walk you through 12 essential pre-run stretches you can incorporate into your warm-up routine to help you run stronger and stay injury-free.
Why Should You Stretch Before Running?
Stretching:
- Increases blood flow to the muscles and increment the elasticity of the muscles and tendons.1Leon, C., Oh, H.-J., & Rana, S. (2012). A Purposeful Dynamic Stretching Routine. Strategies, 25(5), 16–19. https://doi.org/10.1080/08924562.2012.10592167
- Decreases the risk of injury by running on warmed-up legs.
- Reduces overall stiffness.
- Prepares the body for its workout by elevating heart rate and increasing body temperature.
- Enhances coordination, balance, and agility
- Can provide long-term performance gains in power, speed, agility, endurance, range of motion, and strength.2Herman, S. L., & Smith, D. T. (2008). Four-Week Dynamic Stretching Warm-up Intervention Elicits Longer-Term Performance Benefits. Journal of Strength and Conditioning Research, 22(4), 1286–1297. https://doi.org/10.1519/jsc.0b013e318173da50
- Prepares the mind for the workout to come.
- Assures a more successful training session by enhancing performance and getting the most out of the workout.
In addition to this list of benefits, running on cold muscles is simply not enjoyable because instead of feeling great from the get-go, you spend the first part of your workout warming up instead of focusing on your specific workout objective.
How Long Should I Warm-Up Before running?
For everyday workouts, take 10-15 minutes to warm up and perform a dynamic stretching routine before you start training to ensure better performance and actually enjoy your run.
What Are Dynamic Stretches?
Dynamic stretches, simply put, are active movements to warm up the muscles, joints, and connective tissues. In contrast to static stretching, which is holding a specific position for a prolonged period, dynamic stretches constantly change position.
The dynamic stretches you choose to do before a workout should be functional to the specific sport or type of exercise that you will perform, whether it be playing soccer, weightlifting, or, in our case, running.
Depending on the sport, the dynamic stretches’ movements should imitate similar motions that will be made during the specific sport and warm up the particular muscle groups that will be used.
Which Muscles Should You Stretch Before Running?
Before you do your pre-run stretches, warm up with 5-10 minutes of light jogging. If you have a very intense workout in your training plan, such as sprints, repetitions, or short track work, you may want to extend your jog even longer.
You do not need to perform all the stretches below before each workout. Choose a few daily that will hit all muscles groups used in your run, such as your quadriceps, hamstrings, glutes, hip flexors, and calf muscles.
Also, warm up your ankles and hips to ensure proper mobility, range of motion, and movement to feel loose.
Perform each movement for 30 seconds each, totaling about 5 – 8 minutes.
12 Pre-Run Stretches For Runners
#1: Leg Swings: Front to Back
- Stand tall on your left leg, keeping your core engaged and your shoulders back and relaxed.
- Swing your right leg from front to back.
- Continue swinging for 30 seconds.
- Switch legs.
Note: You may need to hold onto a wall for balance to get the most out of your leg swings.
#2: Leg Swings: Lateral
- Stand tall on your left leg with your core engaged and hands on your hips.
- Swing your right leg from side to side across your body.
- Continue swinging for 30 seconds.
- Switch sides.
#3: High Knees
High knees will work your hip flexors and if you do them fast enough, will also bring your heart rate up.
- Stand tall with your core engaged.
- One leg at a time, bend your knee and bring your leg up to abdomen height in front of you.
- Begin doing this at a slow, walking pace.
- Once you have the movement down, you can begin jogging in place, driving your knees up as high and as fast as possible.
- Repeat this movement for 30 seconds.
#4: Butt Kicks
But kicks are a great dynamic standing quad stretch.
- Stand tall with your core engaged.
- One leg at a time, bring your heel to your glute.
- Alternate legs.
- Begin slowly, as seen in the image, and as you warm up, you can begin jogging in place, switching your feet as quickly as possible.
- Repeat this movement for 30 seconds.
#5: Alternating Walking Lunges
Walking lunges warm up our quadriceps, glutes, calves, hamstrings, and hips. It’s a full lower-body dynamic stretch to get you going.
- Stand tall with your shoulders back and your core engaged.
- Take a long step forward and bend your front knee at 90 degrees as your back knee almost touches the ground.
- Continue advancing forward by bringing the back foot forward and making the same movement.
- Do 12 alternating repetitions.
Note: Like with any lunge, ensure your front knee does not pass the front of your toes. Your knee should be at a 90-degree angle.
#6: Alternating Side Lunges
More lunges, here we come! But this time, to the side to warm up our adductors, or inner thighs.
- Stand tall with your feet facing forward and feet a bit wider than shoulder-width apart.
- Bend your left knee, hinge at the hips, and sit back to the left side.
- Extend your knee coming back to your starting position in the center and immediately lower down to the right side.
- Continue alternating sides for 30 seconds.
#7: Windmill Stretch
The windmill is a great dynamic hamstring stretch.
- Stand tall with your feet a bit wider than hip-width apart.
- Engage your core and spread your arms at shoulder height, extending your elbows, so you are in a T position.
- Keeping your arms and legs extended, bend at the waist, rotate, and bring your right hand to your left foot.
- Return to the starting position and repeat on the other side.
- Alternate this movement for 30 seconds.
Note: You may begin just being able to touch your calves, but little by little, as you loosen up, you should be able to move to your ankles, and then ideally, to your feet.
#8: Heel Toe Rocks
This is a great movement for ankle mobility and a nice calf stretch.
- Begin by standing tall with your feet shoulder-width apart.
- Push yourself onto your tiptoes, come back down into your starting position, then rock back onto your heels.
- Continue these movements fluidly for 30 seconds.
#9: Knee Hugs
Knee hugs not only help us with hip mobility but also help to improve balance and stability.
- Stand tall with your feet hip-length apart.
- Lift your right knee up to your chest.
- Grab your knee in your hands and press it against your chest.
- Hold for 1-2 seconds.
- Bring your right knee back down to its starting position.
- Repeat on your leg leg.
- Alternate legs for 30 seconds.
#10: Floor Sweeps
This exercise is excellent for warming up those tight hamstrings!
- Stand tall.
- Take a step forward with your right leg, keeping your knees extended and heels on the ground.
- Keep your lower back as straight as possible, bend forward, and bring both arms to your back heel, and in a sweeping motion, bring your arms up towards and past your toes.
- Bring your torso back upright.
- Advance by stepping forward with the other leg and performing the same movement.
- Alternate legs for 30 seconds.
#11: Standing Dynamic Quad Stretch
Let’s switch sides and warm up those quads while working our balance and stability.
- Stand tall with your core engaged.
- Bend your right knee and bring your right foot to your glute using your right hand.
- Hold for 1- 2 seconds.
- Bring your leg back down into its starting position.
- Repeat with your left leg.
- Alternate legs for 30 seconds.
#12: Runner’s Stretch
This one of our pre-run stretches is quite a doozy. It’s a full-body, all-muscles group kind of stretch that is amazing if you have little time and need to complete it in one swoop.
Make sure you adjust your position with each change in movement to keep flawless technique.
- Being in the full plank position.
- Bring your left foot and place it next to your left hand. Stretch your front knee forward and your back foot back, feeling a stretch throughout the length of your body.
- Rotate your torso towards your left side and lift your left arm straight up.
- Bring your arm back down next to your left foot.
- Return your left foot back to a plank position.
- Repeat on the other side.
- Do 4-6 reps on each side.
There you have it! There are plenty of pre-run stretches for runners on our list to choose from for your next warm-up.
Remember, you don’t have to perform all twelve each time you head out. Choose a few for each workout, and watch how you’ll feel so much better as you begin to run.
For static stretches for after your run, check out this next guide:
