10 Best Warm Up Stretches Before Running
By Marnie Kunz, NASM-certified trainer, USATF- RRCA-certified run coach
The best warm up stretches before running will help prepare you for your run and prevent injuries. Whether you’re a beginning runner or a longtime marathoner, some dynamic stretches before running can help your body warm up properly. As a running coach, I recommend doing a 10-minute slow jog to warm up followed by dynamic stretches before intense workouts like speed training to complete your warm-up routine.
Dynamic Stretches Before Running
Yoga instructor and runner Sharon, founder of Pineapple Yogi Retreats, recommends dynamic stretches pre-run. Dynamic stretches are stretches that involve movement of muscles and joints through a full range of motion. Dynamic stretching gets your heart rate up while priming your muscles for movement.
“Our bodies aren’t warmed up yet, so we want to move dynamically or move through a range of motion so that our bodies can ease into similar movement patterns that you’re about to take on the run,” she says.
“Our bodies aren’t warmed up yet, so we want to move dynamically or move through a range of motion so that our bodies can ease into similar movement patterns that you’re about to take on the run,” she says.
Avoid doing static stretches - where you hold still for extended periods - before a run as you may go too deep into the stretch and get injured, Sharon advises. (You can do static stretches for post-run stretching but not pre-run.)
Benefits of Warm Up Stretches Before Running
Stretching before running can offer several benefits, including:
Increased flexibility: Stretching helps to improve flexibility by increasing the range of motion in your muscles and joints. This can reduce your risk of injury during your run and help you move more efficiently.
Improved performance: When you stretch before running, your muscles become more supple and get primed to work. This can lead to improved performance during your run, as your muscles are better able to contract and relax.
Reduced risk of injury: Stretching helps to warm up your muscles and prepare them for the physical demands of running. This can reduce your risk of running injuries, especially if you're new to running or prone to muscle strains.
Better circulation: Pre-run warmup stretches can help to increase blood flow to your muscles, which improves their oxygen supply and removes waste products like lactic acid.
Mental preparation: Taking a few minutes to do warm up stretches before running can help you mentally prepare for the physical demands of your workout. This can help you stay focused and motivated throughout your run.
When you stretch before running, stick to dynamic stretches as static stretches can cause injury. “If we hold a stretch, we may go too deep too quickly and injure ourselves,” Sharon says. “After a run, you want to incorporate static stretches. This is when you’d hold a stretch for 30 to 60 seconds. Your body is very warm and so holding the stretch doesn’t pose any risk of pulling something or injuring ourselves after a run.”
Top 10 Warm Up Stretches Before Running
1. Torso Twists
HOW TO:
Stand with your feet shoulder-width apart and your arms in cactus position (elbows bent, shoulders and elbows are the same height).
Slowly begin to twist the torso as you look over one shoulder.
Return to the starting position and proceed to look behind the other shoulder.
Repeat the movement. (You might want to close your eyes as you move if you feel any dizziness. Let this movement feel fluid, not stiff or restricted)
TIME: Do this for about 30 seconds or 10 times on the right and left sides.
2. Walking Lunges
HOW TO:
Walking lunges.
Start in a standing position with your feet hip-width apart and your hands on your hips for balance.
Take a big step forward with your right foot and lower your body down towards the ground by bending both knees. Keep your chest up.
Keep your left heel lifted off the ground.
Make sure your right knee is directly above your right ankle and your left knee is hovering just above the ground.
Hold the stretch for 2 seconds, then switch legs. Push off your right foot to return to the starting position.
Repeat on the other side by taking a big step forward with your left foot.
TIME: Do 10 lunge steps on each side.
3. Lateral Lunges (Side Lunges)
HOW TO:
Sharon demonstrates lateral lunges.
Start from a standing position.
Take a big step to the side with your left leg, then bend your left knee. Facing forward with your chest up, lower your body until your left knee is bent to about 90 degrees.
Come back to the center by straightening the left leg and returning to a standing position.
Repeat on your right leg.
Continue to alternate lunging from side to side to open up through the hips, hamstrings, and inner thighs/groin.
TIME: Do this 10 times on each side.
4. Calf Stretches
HOW TO:
Stand facing a wall, step or something that you can prop the front of your foot and toes onto.
Flex your foot aginst the wall, pointing your toes back toward yoru body. The closer you for is to the wall or step, the deeper the calf stretch you’ll get.
TIME: Hold for 10 seconds and switch sides. Repeat 2 times on each side.
TIME: Do 5 to 10 repetitions on each side.
5. Leg Swings
HOW TO:
Start by standing on one leg, and swing the other leg forward and back.
Use small swings and gradually do larger swings from front to back.
Repeat and then switch to side-to-side leg swings.
Hold on to something for help balancing. Leg swings help warm up your hip flexors for running.
TIME: Do 10 reps on the right and left sides for each forward and back and side to side.
6. Hip Openers / Knee to Chest
HOW TO:
Start in a lunge position with your left foot forward and your right knee on the ground.
Place your left hand on your left knee and your right hand on the ground.
Slowly lift your right knee off the ground and bring it towards your chest. Hold for a few seconds and release.
Repeat with the other leg.
TIME: Do 5 to 10 repetitions on each side.
7. Heel-to-Butt Stretch
HOW TO:
Stand upright with your feet hip-width apart.
Lift your right heel towards your glutes, and grasp your right ankle with your right hand.
Pull your right heel towards your glutes, while simultaneously pushing your hip forward.
Hold the stretch for 2-3 seconds, then release and repeat on the other side.
TIME: Do 10 to 15 repetitions on each leg.
8. Low Lunge to Straightening and Folding Over Leg
HOW TO:
From a standing position, take a big step back with one leg, and let your hands find the ground. This is your low lunge. You can always modify and bring your back knee down to the ground if this feels really intense.
From here you will straighten your front leg and fold over it.
TIME: Hold a low lunge for 1-2 breaths, then fold and hold for 1-2 breaths. Repeat 5 times on each side.
9. Side Body Stretch
HOW TO:
Stand tall with your feet and legs together and arms by your sides.
Reach both arms straight up overhead and inhale.
Slowly lower your left arm down your left side towards your knee while keeping your right arm extended overhead.
Pause for a moment when you feel a stretch along your right side.
Return to the starting position by slowly raising your left arm back up to your side as you exhale.
Repeat the exercise on the other side by raising your left arm and lowering your right arm down.
TIME: Hold for 3 breaths on each side, and repeat 2 to 3 times on each side.
10. Hip Circles
HOW TO:
Start by standing with your feet shoulder-width apart with your hands on your hips.
Begin to rotate your hips in a circular motion, moving them forward, to the side, back, and around to the front again.
Keep your feet planted on the ground as you rotate your hips. Focus on using your hips to create the circular motion, rather than your legs.
As you do the circles, pay attention to any areas of tightness or discomfort in your hips. You can adjust the size or speed of the circles to work out any areas of tension.
TIME: Do about 10 to 15 circles in one direction, then switch and do another 10 to 15 in the opposite direction.
Try some of these stretches for your warmup routine and let us know what you think. Share your workouts by following and tagging @Runstreet on Instagram to get cheered on.
Need a training plan to help you slay your running goals? Head to the Runstreet Training Center for a personalized plan designed by Coach Marnie.
Happy running to you! 😊👟
Related Posts: 5 Top Stretches for Runners, 10 Plyometric Exercises to Get Faster
Marnie Kunz is a NASM-certified personal trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.
