8 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 warm-up 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 stretching is all it takes to prepare your body for a run. 

What are the best pre-run stretches? 

When you think of stretching, you might imagine holding a pose for a few seconds. This method, called static stretching, certainly has its benefits. 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.

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.

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

2. Shift your weight onto one leg and lift the other off the floor.

3. Keep your lifted leg straight and swing it backward and forward like a pendulum.

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

5. Swing it 10 to 12 times and then switch legs.

2. Lateral leg swings 

This side-to-side stretch also warms up your hips and helps activate your core. 

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

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. 

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

4. Swing it 10 to 12 times and then switch to your left leg. 

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 you undue fatigue. This stretch loosens your arms, shoulders, and upper back. 

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

2. With control, circle your arms forward 15 to 20 times with controlled movements. Gradually make the circles larger as you go. 

3. Reverse the movement, circling your arms backward 15 to 20 times.

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4. Standing calf raises 

This dynamic stretch activates your calf muscles, which play an important role in the push-off phase of running.

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

2. Squeeze your abs to engage your core. 

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

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

5. Repeat 15 to 20 times.

5. High knees

High knees are a challenging exercise that warms up your entire body. 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.

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

2. Draw your belly button toward your spine to engage your core. 

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.

4. Lower your right leg and left arm quickly. 

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

6. Continue to alternate legs, running in place for 30 seconds. Then, take a 15-second break and 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. 

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

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

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

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

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 twists

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

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

2. Squeeze your abs to engage your core. 

3. Take a giant step forward with your right leg. 

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

5. Twist your torso to the right, maintaining the lunge. 

6. 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. 

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

8. Continue alternating, moving forward with each lunge. 

9. Do 2 to 3 sets of 10 to 12 lunges with each leg. 

8. Side lunges 

Side lunges activate your glutes, hamstrings, quads, and adductors (inner thigh muscles). 

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

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

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. 

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.

5. Perform 12 reps with each leg.  

Why should you stretch before running? 

A 5- to 10-minute warm-up 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 warm-up increased quadriceps strength and hamstring flexibility, but static stretching did not. 

• More range of motion: Adding dynamic stretches to your pre-run warm-up 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: Adding dynamic stretching to a warm-up routine has been shown to 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 warm-up can improve your athletic performance. For example, dynamic stretches may increase your running speed. 

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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:

Patricia Pinto-Garcia, MD, MPH

Patricia Pinto-Garcia, MD, MPH, is a medical editor at GoodRx. She is a licensed, board-certified pediatrician with more than a decade of experience in academic medicine.

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