10 Stretches to Do Before Every Run

Your shoes are laced up, and you’re ready to go for a run. But before you hop on the treadmill or head outside, make time for some pre-run stretches. 

A proper warmup is a critical part of an efficient, injury-free workout. Fortunately, your pre-run stretching plan doesn’t have to be long or complicated to be effective. Just 5 to 10 minutes of active stretches before running can help you gear up for high-intensity exercise. 

Static vs. dynamic stretching: Which is better before running?

When you think of stretching, you might imagine holding a pose for a few seconds. This method, called static stretching, certainly has its benefits. Static stretches –– such as the kneeling hip flexor or supine hamstring stretch –– lengthen a targeted muscle group. These passive movements have been shown to increase flexibility. 

But some research suggests that dynamic stretching is even more effective at preparing you for exercise. That's because dynamic stretching takes your muscles through a full range of motion. The active movements mirror activities you plan to do during your workout. And that helps increase your blood flow, warming the muscles you engage during exercise. 

Doing static stretches with cold, unprepared muscles could hurt your performance or lead to injury. So experts often recommend dynamic stretches before high-intensity exercises such as running. If you add a few static stretches to your warmup routine, be sure to do them after dynamic stretches.  

What are the best pre-run stretches?

Your pre-run stretching routine should mobilize your arms, legs, and core. Here are eight of the best dynamic stretches to do before running.

1. Leg swings

Leg swings increase the range of motion in your hips. This allows you to run with an efficient stride, tight core, and upright torso.

• Step 1: Stand upright with your core engaged. Your feet should be hip-width apart. 

• Step 2: Shift your weight onto one leg, and lift the other off the floor.

• Step 3: Keep your raised leg straight, and swing it backward and forward like a pendulum.

• Step 4: Gradually increase the distance you swing your leg. Keep your core engaged.

• Step 5: Swing your leg 10-12 times, and then switch legs.

2. Lateral leg swings

The side-to-side or lateral leg swing also warms up your hips and helps activate your core. 

• Step 1: Stand upright with your feet hip-width apart and your core engaged. 

• Step 2: Swing your right leg to the right and then the left, across the midline of your body. Keep your leg straight as you move it side to side. 

• Step 3: Gradually increase the distance you swing your leg. Keep your core engaged.

• Step 4: Swing your leg 10-12 times, and then switch to your left leg. 

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3. Arm circles

We often think of running as a lower-body activity, but your arms play an important role in your stride. And upper-body stiffness while running can cause undue fatigue. Arm circles loosen your arms, shoulders, and upper back. 

• Step 1: Stand up tall with your arms out to your sides and palms facing the floor, creating a “T” shape with your body. 

• Step 2: Circle your arms forward 15-20 times with controlled movements. Gradually make the circles larger as you go. 

• Step 3: Reverse the movement, circling your arms backward 15-20 times.

4. Standing calf raises

Standing calf raises activate your calf muscles, which play an important role in the push-off phase of running.

• Step 1: Stand up tall with your back straight and your feet hip-width apart. 

• Step 2: Squeeze your abs to engage your core. 

• Step 3: Shift your weight forward as you raise your heels off the floor.

• Step 4: Hold for a few seconds before lowering your feet back to the starting position. 

• Step 5: Repeat 15-20 times.

5. High knees

The high knees exercise warms up your entire body and is challenging. By elevating your heart rate, you boost circulation and oxygenate your muscles. This dynamic stretch also increases the range of motion in your hips and knees, which is important before you run.

• Step 1: Stand upright with good posture and your feet hip-width apart. 

• Step 2: Draw your belly button toward your spine to engage your core. 

• Step 3: Lift your right leg toward your chest, bringing your knee above waist level. At the same time, swing your left arm forward with a controlled motion. This will help drive your knee up.

• Step 4: Lower your right leg and left arm quickly. 

• Step 5: Switch sides, lifting your left leg and pumping your right arm forward. 

• Step 6: Continue to alternate legs, running in place for 30 seconds. Then, take a 15-second break before continuing for another 30 seconds. Be sure to keep your steps quick and light. 

6. Butt kicks

Butt kicks stretch your quads, hip flexors, and calves. They also work your hamstrings and get your heart pumping as you prepare for a run. 

• Step 1: Stand with your back straight, your arms at your sides, and your feet hip-width apart. 

• Step 2: Engage your core as you lift your right heel toward your glutes. At the same time, swing your left arm forward. 

• Step 3: Lower your right leg, stepping the ball of your foot on the floor lightly. 

• Step 4: Repeat steps 2 and 3 with your left side, lifting your left heel and swinging your right arm forward. 

• Step 5: Continue alternating between your right and left legs for 30 seconds, aiming to kick your butt with your heel each time. Take a 15-second break, and then continue for another 30 seconds. 

7. Walking lunges with trunk twist

Walking lunges with trunk twists provide an excellent pre-run stretch. The move targets vital muscles that you use while running, including your core and lower body. 

• Step 1: Stand tall with your gaze forward, hands on your hips, and feet hip-distance apart. 

• Step 2: Squeeze your abs to engage your core, and take a giant step forward with your right leg. 

• Step 3: Bend your right knee to a 90-degree angle, lowering into a lunge. Make sure your knee doesn’t pass your toes.

• Step 4: Twist your torso to the right, maintaining the lunge. 

• Step 5: Hold for a few seconds before twisting back to the center and stepping your left leg forward, so that you return to the starting position. 

• Step 6: Repeat steps 3 through 6, stepping forward with your left leg and twisting your torso to the left. 

• Step 7: Continue alternating, moving forward with each lunge. 

• Step 8: Do 2-3 sets of 10-12 lunges with each leg. 

8. Side lunges

Lateral or side lunges activate your glutes, hamstrings, quads, and adductors (inner thigh muscles). 

• Step 1: Stand with your back straight, shoulders down, and feet hip-distance apart. You can put your hands on your hips. 

• Step 2: Shift your weight onto your left leg as you take a big step to the right with your right leg. 

• Step 3: Bend your right knee to a 90-degree angle, leaning into the side lunge. Try not to lean forward or let your knee float past your toes. 

• Step 4: Pause for a moment and then press into your right foot to return to standing. Step your right leg back to the starting position.

• Step 5: Perform 12 reps with each leg.  

9. Floor sweeps

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

• Step 1: Stand with your back straight, arms at your sides, and feet together. 

• Step 2: 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. 

• Step 3: Keep your back straight as you bend forward, and extend your arms down toward your right heel. 

• Step 4: Continue moving your arms past your heel and up in a sweeping motion as you stand upright. 

• Step 5: Step forward with your left foot and repeat the movement. 

• Step 6: Continue switching legs for 30 seconds. 

10. 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. 

• Step 1: Stand upright with your arms at your sides and feet flat on the floor. 

• Step 2: 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. 

• Step 3: 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. 

• Step 4: Keep bending forward as far as you can, aiming for your back to be parallel with the floor.

• Step 5: Return to standing and repeat 5-7 times on each leg. 

Why should you stretch before running?

A 5- to 10-minute warmup using the above exercises will prepare you for a safe and effective run. Potential benefits of a dynamic, pre-run stretching routine include: 

• Increased strength and flexibility: Dynamic stretching before exercise can increase muscle strength and flexibility. One study found that an active warmup increased quadriceps strength and hamstring flexibility, but static stretching did not. 

• More range of motion: Adding dynamic stretches to your pre-run warmup may reduce muscle stiffness and improve your range of motion. 

• Lower risk of injury: By keeping your muscles loose and flexible, dynamic stretches help you move with ease. That could translate to better running form and a lower risk of running-related injuries.

• Improved running economy and perceived effort: A study found that doing dynamic and static stretches to warm up may improve running economy, or the amount of oxygen that’s used for energy during a run. A better running economy reduces your energy cost, making your runs feel easier.

• Better athletic performance: With benefits for your strength, flexibility, and range of motion, it's not surprising that a dynamic warmup can improve your athletic performance. A combination of dynamic and static stretches may improve your running speed. 

What are the most common injuries if you don’t stretch before running?

When you run without a proper warmup –– including dynamic stretches –– your muscles, bones, and joints are less equipped to handle the stress of running. And you won't move as efficiently with cold, tight muscles. As a result, skipping stretches before running may contribute to common running injuries, such as: 

• Jumper's knee or patellar tendinopathy 

• Iliotibial band syndrome 

• Runner's knee (patellofemoral pain syndrome)

• Achilles tendonitis

• Hamstring tendinopathy 

• Plantar fasciitis 

• Shin splints (medial tibial stress syndrome)

It's critical to make time for suitable stretches before and after every run to help you prepare and recover. Other best practices –– including increasing speed and distance gradually and taking rest and recovery days –– may also help you avoid injuries. 

Why trust our experts?

Written by:

Amber Sayer, MS, CPT

Amber Sayer, MS, CPT, has been working in fitness and wellness for the past 12 years in a variety of capacities, ranging from exercise physiology for cardiac rehab to one-on-one personal training and health coaching. She has been a health and fitness writer and editor for 7 years.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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