20 Best Stretches Before Running That Wake Up Your Body (and Your Mind)

Running is great for your health, but it can be difficult to get started. Maybe you struggle to push through mental resistance before heading out for a run. Or perhaps, once you get outside, you feel tight and stiff, which makes it hard to enjoy your workout. The good news? You can warm up your mind and body before running to help you get in the zone for your workout. Just like learning how to warm up before lifting can prevent injury and boost performance in the gym, doing proper stretches before running can help you feel energized, loose, and mentally focused so you can perform better, stay injury-free, and actually enjoy hitting the pavement.
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Why is it Important to Stretch Before a Run?

Many runners know that they should stretch, but that doesn’t mean they do. Even if they take the time to loosen up their muscles, they may not be doing the proper stretches or performing them correctly. It doesn’t help that the thinking on stretching, whether it’s best to do it before or after a run, for example, has changed over time. 

Evolution of Stretching: Dynamic vs. Static

Guidance on the type of stretching has also evolved, with a shift toward dynamic movements instead of the static bend-and-touch-your-toe type of stretch. But many runners are creatures of habit and may still be doing the same stretches they picked up decades ago on the track team. 

The good news is that it’s never too late to start stretching or to start doing it correctly. And now is an especially good time to brush up on technique as the pandemic has ushered in a running renaissance. Stretching will only be beneficial if you do it properly. 

Should You Stretch Before Every Run? 

Yes. Some sort of stretching is very important prior to running or any exercise for both injury prevention, as well as to improve the quality of your workout. However, the generic term “stretching” includes different types of exercises. 

Your pre-run warmup should include some dynamic activity that replicates the motions of your workout. This allows the muscles to be slowly stretched in a controlled manner. These can be done either before you start your run or after five to 10 minutes of a gentle jog. 

What is Dynamic Stretching and Why Is It Better Than Static Stretching Before A Run? 

Static stretching is what you likely remember from gym class. It is reaching down to touch your toes, or stretching your arm across your body to stretch your shoulder. Typically, these stretches are held at the point of mild discomfort for at least 30 seconds.

We’ve learned that a static stretch, when done before any activity, does not have the desired effect. This means that you aren’t preventing injuries, and in fact, there is some evidence that it can negatively affect workouts.  

Dynamic Stretching for Improved Motion and Circulation

Dynamic stretching, on the other hand, involves performing gentle repetitive motions in a way that gradually increases motion, circulation, and muscle length. Arm swings that start small and gradually increase to become bigger (but always remain within the normal range of motion) are a good example. 

When these replicate the activity that you are about to perform, such as running, they allow the muscles to stretch and the blood flow to those areas to be optimized. 

Why is it Important to Stretch Before a Run? 

There are many reasons to stretch before running, but before we unpack them, it’s essential to know the difference between the two main types of stretches: static and dynamic. While doing static stretches, you hold a position for a set amount of time (think: 30 to 60 seconds). Dynamic stretching is more active and involves moving your limbs through a full range of motion.

This article focuses on the latter, as dynamic stretches are considered the “gold standard of how you would warm up before a run,” says Anh Bui, a California-based physical therapist and founder of Run Resiliently. Susie also suggests sticking to dynamic stretching before a run and avoiding any “long holds” (which can actually come in handy after a workout, but more on that later).

The benefits of doing dynamic stretches before a run include: 

Increased Range of Motion 

Research published in the Journal of Sports Science & Medicine in 2019 found that when a group of 12 adults did dynamic stretches (10 sets of 15 reps), they experienced increased hamstrings’ range of motion and decreased hamstring stiffness for a sustained period (90 minutes in the cited study). That’s a big plus for runners since your range of motion helps you engage your muscles while you stride, Bui says. 

Reduced Injury Risk 

Running with tightness in a joint can cause the surrounding body parts to work extra hard to compensate for the restriction, Bui explains. Overloading these areas increases your risk of injury. Luckily, dynamic warm-ups can increase flexibility and decrease muscle stiffness, thereby mitigating your risk of injury. 

Increased Blood Flow 

Doing dynamic stretches before a run helps gradually raise your heart rate and, in turn, increases blood flow to your working muscles, Bui explains. Blood flow supplies your muscles with oxygen, which they use while you’re running and doing other forms of exercise. 

Enhanced Performance 

A review of 11 studies published in Frontiers In Physiology in 2020 suggests that dynamic stretching before a run can boost performance. So if you’re trying to set a new PR, carve out time for a warm-up with some of the dynamic stretches we outline below. 

Improved Experience 

Increasing your heart rate and blood flow before starting your workout can help you feel better during your run. Whereas if you “come into it a little bit cold, it's going to take your breathing and your body time to adjust to the movement,” Susie explains. 

Warming up gives your body a chance to prepare itself, instead of jumping directly into the activity, adds Spencer Agnew, a physical therapist and founder of Peak Endurance Performance and Physical Therapy in Madison, Wisconsin.

Related Reading

• How to Workout When Tired
• Why Do Weights Feel Heavier Some Days
• Stretching vs Warming Up
• What Are the Benefits Associated With Warming Up Before Exercise?

20 Must-Do Stretches Before Running That Make Every Mile Feel Easier

Most people think of running as a lower body activity, but proper running form also requires upper body coordination and activation, Agnew says. More specifically, you want a strong arm swing and upright posture. Here are great stretches to prime your upper body for a run.

1. High Knees

• Start in a standing position and lift your right knee up to hip height. If you want, you can reach your left arm toward the ceiling. 
• Place your right foot on the ground. If you want to make this stretch more active, speed up the movement or add a step between sides.
• Repeat this movement on the other side, alternating between sides.

2. High Knees with a Twist

• Start in a standing position and lift your right knee up as you simultaneously reach your left arm across your body. 
• Let your right arm naturally swing behind you. 
• You should feel a stretch across your back and into your shoulders. 
• Place your right foot on the ground and shift your weight forward into your right foot.
• Repeat these movements with your left knee and right arm.
  

Continue stepping forward and alternating sides. As you perform this dynamic stretch, try to square your hips as much as possible so that the twist occurs primarily in your upper body. Think about keeping your trunk upright and maintaining good posture throughout the entire movement.

3. Arm swing

Your legs might be the stars of the running show, but they aren’t the only cast members. Any experienced runner will tell you you’re not running properly if those arms aren’t a little pumped afterward.

That’s precisely what arm swings do: get your arms loose and limber so you don’t get surprised by thoracic outlet syndrome or some other unexpected arm/shoulder/upper-body injury.

How to do it:

• Stand with feet shoulder-width apart.
• You’ll be using both arms at the same time. 
• Raise them up above your head, fully outstretched, almost as if you were … swinging them.
• Allow your arms to fall behind you, again keeping up that straight-armed swing motion.
• Repeat for about 30 seconds, gradually increasing the range and momentum of your swings as you go.
  

Important note: The goal here isn’t to go wild like a dancer at Burning Man. Keep your swings controlled and mindful. These are stretches, remember. The cardio bit will come afterward, when you’re doing the actual running.

4. Walking Figure 4 Stretch

• Stand in an upright position, place your right ankle on top of your left knee and sit back until you feel a stretch in your hips. 
• Hold this pose for a few seconds before returning to a standing position.
• Walk forward for three steps.
• Repeat this movement on the other side, placing your left ankle on your right knee. Again, hold for just a few seconds before taking another three steps forward.
• Continue stepping forward and alternate sides.

5. Hurdle Step

• Stand in an upright position with your hands on your hips. 
• As you take a step forward with your left foot, lift your right knee to the side at hip height. 
• Rotate your right hip forward as you bring your right knee to the center, keeping it at hip height.
• After you bring your raised knee to the center, drop your right foot to the ground.
• Repeat these movements on the left side.

6. Standing quad stretch

This stretch will lengthen those quads (which, in turn, lets your hammies fully activate). Opening up your front leg muscles allows for long strides as you sprint around..

How to do it:

• Stand straight with toes pointing forward and engage your core muscles.
• Bending at the knee, bring your right ankle up toward your right glutes.
• Hold your right ankle with your right hand.
• Pull ankle toward your butt while pushing your tailbone toward the floor.
• Hold for one breath, then repeat as many times as needed (until you feel those front leg muscles stretch out).
• Repeat with the other leg. Alternate as many times as needed.

7. Walking Quad Stretch

• Start in a standing position. 
• Grab your right ankle with your right hand and pull your right foot toward your butt. 
• Reach your left arm directly overhead to help with balance. If you need additional support, gently rest your left hand on a nearby object, such as a chair or wall.
• You should feel this stretch in your right quad. Hold this position for a few seconds, return to a standing position, and then take three steps forward. 
• Repeat these movements on the left side, pulling your left ankle toward your butt and reaching your right arm overhead. You should feel this stretch in your left quad. Hold this position for a few seconds, return to stand, and then take three steps forward. 
• Continue stepping forward and alternating sides. Maintain a tall posture throughout the movement.

8. Walking Hamstring Sweep

• Start in a standing position. 
• Step your right foot in front of you, placing your heel on the ground. Keep your right leg straight and point your right toes straight up.
• Bend your left knee and push your hips back as you reach your arms down toward your knees. Then, sweep them forward and up. As you move your arms, keep a flat back rather than rounding it or hunching forward. You should feel a stretch in your right hamstring. 
• Return to a standing position and take three steps forward. 
• Repeat the movement on the left side and remember to keep a flat back. You should feel a stretch in your left hamstring. 
• Return to standing and take three steps forward.
• Continue stepping forward and alternating sides.

9. Standing hip flexion

• While standing, shift your weight onto your right leg.
• Bring the left knee up until it’s at a 90-degree angle with left hip. Hold for 3–5 seconds.
• Tighten up that core, but keep your pelvis neutral. Standing with hands on hips will help with balance here.
• Repeat 5–10 times before switching sides.

10. Standing IT band stretch

Do you know what your iliotibial band is? The TL;DR is that the IT band is a thick band of tendon tissue that runs down your outer thighs, from your hip bones to your shins. A bonus of this stretch is that it also lengthens your tensor fascia latae, an important hip muscle.

How to do it:

• Find a wall/tree/ancient temple statue to balance yourself against, just in case.
• Cross your right ankle in front of your left ankle.
• Using the right arm for balance, stretch the left arm up over your head, like you’re signaling to a plane.
• Bring your left arm over to your right side, allowing your torso to follow.
• Hold for 30 secs, then switch legs and repeat, stretching to the left this time.

11. Standing calf raise

Anyone who has run before knows how harsh it can be on your calves. This simple pre-run stretch ensures your calves are primed and ready for an injury-free good time.

This stretch hits both legs, so there’s no need to alternate. If you want to give your calves an extra kick, you can try holding dumbbells while doing this. One-legged calf raises are also totally a thing.

How to do it:

• Find an edge to stand on, a stair or a curb will do. The key is that you’re balancing on the balls of your feet with your heels over the edge. If you don’t have access to some kind of step or (safe) edge, you can do this stretch on a flat surface. (And you can hold on to something for balance, it’s not cheating.)
• Lift up onto your toes, then lower your heels slowly. You should feel your calves stretch as your heels sink below the edge you’re balancing on.
• Hold for a moment, then lift and repeat as many times as needed.

12. Walking Calf Raises

• Start in a standing position with your toes pointing straight ahead. 
• Maintain this stance while lifting your heels off the ground. You should be standing on your toes.
• Walk forward 10 steps for a more active variation or return to your neutral standing position.

13. Heel Walks

• Stand with your heels grounded. Lift your toes and point them forward. 
• Maintain this stance while taking 10 steps forward. 
• Keeping your toes lifted, turn them inward and walk 10 more steps forward.
• With your toes still raised, turn them outward and walk another 10 steps forward.

14. Lunge with spinal twist

How to do it:

• Stand with your feet hip-width apart. Keep that core nice and engaged and your hands on your hips.
• Bring the left foot all the way forward until the left knee is bent at a 90-degree angle, with the left thigh parallel to the floor.
• Let your pelvis sag toward the floor a little, but keep your left leg straight. This will cause your left heel to rise and stretch that calf muscle.
• Support yourself by placing your left hand on the floor.
• Raise your right arm overhead, letting your torso twist to the left as you stretch.
• Hold for 5 seconds, return to neutral, and repeat on the other side. Continue for 1 minute.

15.  Side lunge

The side lunge hits your hip abductors/adductors (aka your inner thighs) and further engages those core stabilizing muscles. The key difference between this and the lunge in #6 is that this is a lateral (sideways) lunge instead of a forward one.

How to do it:

• Stand with feet wider than shoulder-width apart. If you’re feeling a stretch, you’re standing too wide.
• Keep both feet pointed forward and bend your left knee.
• Let your butt stick out and hinge at your hips, then step to the right.
• Make sure your weight follows the motion and shifts over to your right side. Keep your core engaged.
• Return to standing, then repeat for 10 reps. 
• Repeat with your left leg.

16. Straight-leg lateral swing

More swinging, but this time we’re going back to your legs. You may need to hold on to something while doing this move, but you might be able to do it freestanding if your balance is A+. Just like the side lunge, this is a lateral stretch that gets your hip abductors/adductors primed.

How to do it:

• Stand straight, holding on to a wall/tree/sacrificial altar in that temple you’re plundering.
• With your weight on your right leg, lift your left one.
• Swing the left leg outward to the left. Remember, this is a straight-leg lateral swing. No knee bending.
• In a single smooth motion, swing your left leg back, moving it across your body until it’s sticking out to your right side. Keep hips squarely facing forward for maximum benefit.
• Do this 10 times, then repeat with the other leg.

17. Bent-knee forward swing

The last swing on the list remains in the leg region, but this time we’re going for some bent-knee forward/backward motion. This stretch is another great one for your hip flexors, which is essential since they’re ground zero for a lot of running-related injuries.

How to do it:

• Stand straight, still holding on to your chosen bit of stable background scenery.
• Lift your left leg, so you’re standing on your right one.
• Bring your left knee up in front of you until it’s bent at a 90-degree angle.
• Allow the lift to continue until your knee is in toward your chest (or as close to it as you can get it). Make sure to keep those hips pointing forward.
• Bring the left leg back down and keep going until it’s stretched out behind you.
• Repeat this 10x, then repeat with the other leg. Again, remember that this is a swing — keep your motions fluid and, um, swing-like.

18. Butt kicks

How to do it:

• Start jogging in place with your natural running motion.
• As you jog, bring each heel right up behind you until it makes contact with the corresponding butt cheek.
• Keep this up for 30 seconds, take a 15-second break, then do another 30 secs.

19. Single-leg deadlifts

With the single-leg deadlift, you can work your glutes and test your balance and stability. Many people hold weights such as dumbbells or kettlebells during this move. But it's best to start by practicing without weight to perfect your form. 

• Stand upright with your arms at your sides and feet flat on the floor. 
• Shift your weight to your right leg as you lift your left leg behind you. Keep your left leg straight with your toes pointed toward the floor. You can bend your right leg slightly. 
• Keep your back straight and your shoulders down as you hinge forward at the hips. Reach your hands toward the floor as you continue lifting your left leg behind you. 
• Keep bending forward as far as you can, aiming for your back to be parallel with the floor.
• Return to standing and repeat 5-7 times on each leg. 

20. Floor sweeps

The heel-to-floor sweep stretch targets your hamstrings and calves to keep your muscles loose and flexible. 

• Stand with your back straight, arms at your sides, and feet together. 
• Take one step forward with your right leg, landing on your right heel with your knee straight and your toes flexed and off the floor. Keep your left foot on the floor during this movement, bending your left knee as you step forward. 
• Keep your back straight as you bend forward, and extend your arms down toward your right heel. 
• Continue moving your arms past your heel and up in a sweeping motion as you stand upright. 
• Step forward with your left foot and repeat the movement. 
• Continue switching legs for 30 seconds. 

Related Reading

• Warmup Exercises for Seniors
• Warm Up Exercises Before Running
• Dynamic Warm Up for Athletes

How to Build an Efficient Stretching Routine for You

Dynamic stretches can activate key body parts before a run. But you don’t need to do all of them before every run. “The most important warm-up is the one you're going to do consistently,” Agnew says. “And the only way you're going to do it consistently is if it fits in your schedule. Here's his step-by-step plan for how to build a pre-running stretch sequence.”

Identify Tight Body Parts

From the four areas of your body listed above, identify one or two that typically feel the tightest. For example, your hips are chronically achy, or your upper body is often stiff.

Do the Targeted Stretches

Do all the stretches suggested in those categories.

Expand Your Routine

Sprinkle in stretches from the other categories as your schedule allows. For example, if you do both of the quad and hamstring stretches, choose one stretch from each of the remaining categories. Once you're familiar with the movements, you should be able to do a comprehensive, personalized routine in five minutes or less.

Repeat Consistently

Repeat this sequence before every run, aware that the categories you choose may change depending on how you're feeling that day. If you have some extra time, consider adding one or two glute activation exercises (such as clamshells or side steps) for an even more well-rounded warm-up. 

It's also worth noting that the duration of your warm-up depends on the intensity of your run. “If you're going to do a nice, easy run, your warm-up would be different than if you were hitting a hard HIIT interval,” Susie explains. “The higher the intensity of work, the longer the warm-up needs to be.”

Should You Stretch After Your Run, Too?

Ideally, yes. During exercise, the heart rate rises to deliver oxygen to the muscles. Stretching allows the heart rate to decrease and return to a normal level gradually. After a vigorous run, muscles will also be full of lactic acid. Stretching helps blood flow to the muscles, removes lactic acid, and improves recovery. 

Post-Run Stretching: The Unsung Hero of Injury Prevention 

Cooldown stretches after a run are just as essential for injury prevention. Muscle tightness commonly comes on during or after a run. This stiffness can develop into a sprain, a tear, or another muscular injury if left unattended.

It might not happen right away, but minor stiff knees in your twenties can lead to more problems later in life. Stretching after exercise is a simple way to reduce this risk significantly. 

Pre vs Post-Run Stretching: What’s the Difference? 

Remember, pre- and post-workout stretches have different purposes. It’s not as simple as doing your pre-workout stretch routine in reverse. Post-workout stretches should focus on stretching out and relaxing the muscles, bringing your heart rate down, and shifting cramp-making lactic acid. 

Case in point: You’ll usually hold post-workout stretches 10–15 seconds longer, and cardio-stimulating exercises like high knees and butt kicks are reserved for pre-run only.  

Why Both Pre and Post-Run Stretching are Important 

There are conflicting schools of thought on whether pre- or post-running stretches are more critical. The answer is simple: They’re both important, and they’re both more effective when done together. Do both. 

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Related Reading

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• Upper Body Warm Up Exercises​
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