7 Best Pre-Run Stretches to do Before Running

For most athletes, the importance of stretching and warming up has likely been drilled into their heads throughout their entire sports journey. 

But despite knowing we should warm up, so many runners today skip the stretching and head out for their run as soon as they lace up their running shoes. And at Marathon Sports, we get the temptation to get your run started. Whether you’re short on time or are just eager to hit the trails or roads, stretching can feel like an inconvenience and a major waste of time. 

So is warming up really that important?

The short answer is yes, warming up and stretching for a run is a crucial part of staying safe, healthy, and injury-free. So if you’re not stretching before a run – or not performing the right stretching – you may be putting yourself at risk for some major injuries. 

Fortunately, pre-run stretches can be simple, easy, and fast. Adding just a few of these top pre-run stretches to your running routine takes just a few minutes. And when you take a few short minutes to warm up your muscles and body before a run, you’ll start seeing some major performance and health benefits. 

Wondering why pre-run stretches are so important and what stretches you should be adding to your pre-run routine? Keep reading to learn more about the top 7 stretches to do before a workout to keep you running happy and healthy. 

Why Do We Need to Stretch Before a Run?

Running is one of the simplest, most instinctive exercises out there. It has a low barrier to entry and requires minimal equipment, making it a great exercise option for anyone looking to get outside and improve their fitness. 

In fact, studies have shown that in recent years, more and more people are finding the joy in running and reaping the physical and mental health benefits of the sport. 

But as good as running is for the mind and body, it is still a high-impact sport that can lead to stress on your knees, hips, and more. So with more people starting on their running journey around the world, there are also high rates of injuries from runners not properly warming up and taking care of their bodies. 

Stretching is a simple and quick way to warm up your body and enjoy countless health and performance benefits. Just a few of the many warm-up benefits include:

• Decreased chance of injury, pain, or soreness post-run
• Increased blood flow to your muscles
• Better mental preparation for a run
• Improved flexibility and mobility; and
• Better performances during runs and workouts

Endless exercise research has demonstrated the importance of warm-ups when it comes to feeling and performing your best. But it’s also important to ensure that your pre-run stretching routine is effective and doing its job to prepare you for a run. 

Understanding the Different Types of Stretches

To have the most effective warm-up routine possible, it’s important to know the different types of stretches out there and what exercises you should be performing before a run. 

When most people think of stretching, their mind probably goes to exercises known as static stretching – stretches that hold a specific pose or stretch for a set length of time. Static stretches include classic training stretches such as arm crossovers, touching your toes, and the butterfly stretch. 

Static stretches absolutely have a place in running and athletics. But when you’re looking for the best pre-run stretches to do before you head out for a run, you’re going to want to focus on exercises known as dynamic stretches.

Dynamic stretching is ideal for preparing your body for a run, activating the necessary muscles, and decreasing the risk of injury during tough, high-impact workouts like running. These exercises include moving through a full range of motion with gentle, repetitive movements. This more active stretching form is crucial in decreasing stiffness, increasing blood flow and range of motion, and helping you and your body feel more prepared for a run. 

The 7 Best Pre-Run Stretches to Add to Your Warm-Up Routine

Now that you know what types of stretches you should be doing before a run, you’re ready to test some out before your next run and create a pre-run stretching routine that works for you. 

Here are a few of the best pre-run dynamic stretches you won’t want to skip before heading out for your next workout. 

Lateral Leg Swings

If you’ve been to any track meet, local road race, or sporting event, you’ve likely seen an athlete perform this popular dynamic stretch. Lateral leg swings activate your hips and knees and help improve stability and range of motion in these commonly injured areas. 

1. Stand facing a wall or fence and place both hands out for support. 
2. Shift all your weight to the left leg, keeping the right leg straight.
3. Swing your right leg in front of your body and left leg, and then back in front of you and out to the right side. You should be swinging far enough to feel a stretch, but make sure to stop before you feel any discomfort or your body starts twisting.
4. Repeat this swinging motion 10-15 times.
5. Complete the same movement with the left leg. 

Forward Leg Swings 

You may come across several different variations of leg swings. Forward leg swings are another great option to warm up your hips and improve range of motion. 

1. Stand with one side facing something for support. Place your hand out on the wall, fence, or even someone’s shoulder for stability. 
2. Shift your weight to one foot and, keeping the other leg straight, swing it forward and backward. You should go far enough that you feel a stretch, but not far enough that there’s any excess movement or twisting in your core or spine. Try to focus on keeping your torso straight and core engaged.
3. Repeat the swinging motion 10-15 times
4. Switch legs and complete the same movement on the other side.

Side Lunges

Side lunges are another popular dynamic stretch perfect for runners. This exercise targets the hips, thighs, and glutes and helps prepare your legs for a high-impact activity such as running. 

1. Stand with your legs slightly wider than shoulder-width apart.
2. Shifting your weight to the right foot, straighten the left leg and sink into a side lunge over the right foot. 
3. Straighten your right knee as you return to your original standing position. Repeat on the other side, shifting your weight onto the left foot and bending into a left side lunge. 
4. Return to standing. 
5. Move slowly through this side-to-side motion. Repeat 10 times on each side. 

High Knees 

There’s no better way to prepare the body and mind for a run than with some active dynamic stretching that mimics the activity you’re about to do. High knees are a great example if you’re looking for a more active stretch to get your blood pumping and heart rate up before a run. 

1. Prepare for this stretch as if you’re going to be running in place. Keep your posture straight, core activated, and arms bent to around 90 degrees. 
2. Begin to jog in place, driving your knees up to waist level.
3. Continue this motion for up to one minute.
4. This exercise can either be done in place, or if you have the space, in motion as you move across a field, gym, or other clear area.

High Skips

High skips are another great dynamic running drill to get your body moving and heart rate up pre-run. Along with strengthening your quads, calves, and hamstring, it helps improve power and practice knee and arm drive for a better and more efficient run. 

1. Find an open distance of a few yards you can use for your skips.
2. Prepare your body to skip, just as you may have done as a kid.
3. As you’re skipping, focus on propelling your body up, driving your knees towards your chest, and swinging your arms forward as you move forward.
4. Repeat 2-3 times down and back across your space. 

Arm Circles

It probably comes as no surprise that most runners focus on stretching their lower body before runs. After all, that’s where most of the impact occurs during runs. 

But make sure not to leave out upper body stretches before a run as well. Dynamic stretches such as arm circles increase mobility, flexibility, and strength in the shoulders and upper back, which are crucial to ensuring proper running form. 

1. Stand with your feet shoulder-width apart and arms straight out to the side with palms facing the floor. 
2. Begin moving your arms forward in small circles. Repeat this forward motion 30 times. 
3. Switch to small backward circles and repeat 30 times. 
4. As you increase your flexibility, try adjusting the size of the arm circles and gradually draw bigger and bigger circles. 

Heel-to-Toe Walks

Shin, calf, and ankle injuries are unfortunately all too common among runners. Heel-to-toe walks are a great way to combat these injuries and help activate and strengthen these muscles before a run. 

1. Begin with your feet shoulder-width apart facing a few yards of clear, open space. 
2. Take a step forward with your right foot, focusing on landing on your right heel.
3. As you move through the step, roll forward from your right heel through your midfoot and onto your forefoot. 
4. Shift your weight onto the ball of your foot, stepping on your toes as tall as possible.
5. Step forward with your left foot, repeating the same rolling motion from your heel to your toes.
6. Continue these alternating steps until you’ve reached the end of your open space. Repeat back and forth 2-3 times. 

Choosing the Best Pre-Run Stretches for Your Runs

We know that it isn’t always easy to fit all these different stretches into your routine. But just a few dynamic stretches before a run can have some major benefits. Whether you’ve noticed some nagging pain or just want to make your run as enjoyable and efficient as possible, pre-run stretching is a great addition to any running routine. 

There are a few things to consider when you’re deciding which of these stretches might work best for you. Maybe you have a specific tight or sore muscle area you want to target. Or you just simply don’t have the space for the more active running drills. No matter what your needs are, there are some simple and easy pre-run stretches and warm-ups that will benefit you in the long run and help keep you off the sidelines with an injury. 

Still have some questions about warming up, the best type of stretches to do, or anything else related to running? The experts at Marathon Sports are here to help. Stop by any of our New England locations today to talk to our experienced staff, find some stretching tools and resources, and get all the help you need to run pain and injury-free!