I am a huge advocate for pre and post run stretches. A quick set of warmup stretches before running helps loosen your muscles. You are really going to want to stretch before any workout to minimize any pain that you might feel the next day. That being said I am already sore from yesterday’s run, so today I am sharing 7 warmup stretches to do before you go running!
What Stretches Do I Start With?
The key to any pre-workout stretch is to do Dynamic Stretches. Dynamic Stretches incorporate movement and help bring your joints through a full range of motion. You should spend about 5-10 minutes doing dynamic stretches before you run. Save your Static Stretches (the ones you hold for 30 seconds) for after your run to aid in muscle recovery!
7 Warmup Stretches to do before Running
Ready to Run? These are my favorite dynamic stretches to target the quads, hamstrings, glutes, hip flexors, and calves before you run!
1. Standing Quad Stretch
This is the classic “Ya, I’m a runner” stretch. It helps open up your hip flexors and stretch your quadriceps. You can hold onto a wall of chair for support if needed. You can also do this one laying down on your side if that is easier too!
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- Bend one knee backwards and grab your foot or ankle from the outside
- Pull your foot towards your butt and count to 10 and switch sides
- Be sure to keep your head, neck, and torso in an upright straight line
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2. Calf Raises
Every time you lift your foot while running your calf contracts. It’s so important to give them a little love before you hit the pavement!
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- Stand on the edge of a stair with your heels hanging over the edge (or flat ground if no stairs)
- Rise up on your toes, and slowly lower back down. Drop your heels below the stair if you are able to do this one on stairs to give your calves an extra stretch. If you are on the flat ground, roll back on your heels and lift your toes to mimic the same movement.
- Repeat 15 times – and be sure to hold onto the wall, raining, or chair if needed for balance!
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3. Standing Figure 4 Stretch
Helps open up your hips, glutes, and lower back. You can do these standing or by sitting on the ground. Be sure to hold onto a wall or chair for balance if needed!
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- Start with feet together and squat down so your knees are slightly bent
- Lift one leg and cross that ankle over your other leg.
- Sit back into the pose for about 10 seconds and you should really feel the stretch.
- Switch legs and repeat
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4. Walking Lounges
Walking lounges help loosen up the quads and hip flexors!
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- Start with your feet together and step with one foot forward
- Bend at the knees so that you have a 90º angle at your knee on both legs
- Push off the back leg and swing it forward to step into a lounge.
- Continue for about ten reps
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5. Lateral Pendulum Leg Swing
These leg swings are easy to do while standing. You are going to kick your legs in a swinging pendulum motion, both front and back and side to side. Front/Back leg swings focus on the hamstrings and hip flexors. The side to side leg swings open up abductor muscles.
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- Front/Back Pendulum Leg Swings: Stand with feet together, kick one leg forward and swing it backwards while staying balance. repeat for 30 seconds without putting your leg down. Repeat on opposite side
- Side/Side Pendulum Leg Swings: Kick your leg out to a 90º angle and then swing it across your body to the opposite side. Repeat for about 30 seconds without putting your leg down and then switch to the opposite leg and repeat.
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6. Hip Circles
Your hips bear a lot of the stress when running. A few minuted of hip circles can help open up your hip joints.
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- Stand with your legs about hip width apart
- Circle your hips in a counter-clockwise direction about 10 times, making circles wider as your hips start to open up
- Circle your hips in a clockwise direction about 10 times. Again be sure to make your circles wider as your hips start to open up
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7. Side Stretch
Many people complain of a side strain when running. It’s important to add some kind of side stretch to your your routine to keep your torso from tightening up. This is the easiest one that you can do while standing.
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- Stand with your feet together and your arms in the air
- Lean with your arms over to one side and hold for 5-10 seconds
- Lean to the other side and hold for about 5-10 seconds
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How was Today’s Run?
I would like to start by pointing out that yesterday’s run was less than perfect. My watch wouldn’t track and it was my first maskless run in over a year and it is high pollen season. You better believe I was choking by the end of that mile😂. Today however, is a new day! I am older and wiser and more prepared to run. Being prepared means lots of dynamic stretches pre-run! Today I skipped over my arm workout and decided to keep it simple with another one mile run – I am easing back into running, OK? I am gearing up for a longer run on Friday, I promise!
Be sure to check out all of the other running tips and tricks this month. Let me know your favorite warmup stretches before running! 2 miles down, (at least) 28 more to go!
xoxo
Krysta
