Warm-Up Stretches for Runners

A dynamic warm-up has been shown to improve performance and reduce the risk of injury. An ideal warm-up consists of a 10–15-minute jog at an easy pace followed by another 10-15 minutes of dynamic stretches and form drills. Following the run, consider a 10–15-minute active recovery jog at an easy pace followed by static recovery stretches.

Dynamic Stretches

1. Forward Leg Swings – do 20 or more on each side

• Stand by a railing or park bench for support.
• Swing your leg in front of you, bringing your opposite arm forward as well.
• Swing the leg behind you, bringing your opposite arm backward.
• Repeat in a continuous motion.

2. Side Leg Swings – do 20 or more on each side

• Stand by a railing or park bench for support.
• Swing your leg outward, allowing your leg and toes to turn outward.
• Swing your leg across inward, allowing your leg and toes to turn inward.
• Repeat in a continuous motion.

3. Calf Stretch – do 20 or more on each side

• Lean forward onto the back of a park bench or other supportive surface with your knees straight so that you feel a stretch in the back of your ankles.
• Bend your left knee and raise your left heel off the ground. Push the right heel into the ground at the same time.
• Switch sides. Bend the right knee and lift the right heel while pushing the left heel into the ground.
• Continue alternating the movement in a continuous motion.

Running Form Drills

1. Running A’s – do 15-20 per leg

• Lean forward slightly. Drive your knee up high and swing your opposite arm forward as if you are running.
• Taking small steps, return your foot quickly to the ground landing with your forefoot underneath you and driving your opposite arm back in a running motion.

2. Running B’s – do 15-20 per leg

• Lean forward slightly. Drive your knee up high and swing your opposite arm forward as if you are running.
• Return your foot quickly to the ground, straightening your knee as you pull your leg down.
• Land with your forefoot underneath you and drive your opposite arm back in a running motion.

3. Running C’s – do 15-20 per leg

• Lean forward slightly. Kick your right heel up towards your right buttock, leaving the left leg straight.
• Quickly bring the right foot back down landing with your forefoot underneath you, snapping the left heel up towards the left buttock. Both feet should be off the ground briefly.

4. Strides

• Lean forward slightly and begin a forward run at a comfortable pace, landing with your heel or forefoot under your hips (whatever is natural for you).
• Accelerate as you go, focusing on driving the stance leg back and pulling your opposite knee forward and up with each step.
• You should achieve about 80% of your sprinting speed for 5—10-seconds.

What to Do if You Have Pain

Golf injuries can happen, even with the best warm-up routine. If these exercises cause pain, stop them right away. You may need to be evaluated by a MetroHealth Sports Medicine specialist.

Your Questions Answered

Q. Why should I warm up before a run?

A. Warming up helps get your muscles and joints ready for exercise. It can improve your movement, help you run more comfortably, and lower your risk of injury.

Q. What stretches are best before running?

A. Dynamic stretches, such as leg swings, walking lunges, high knees, and butt kicks, are good choices before a run. These movements help loosen your muscles and increase blood flow.

Q. How long should a running warm-up take?

A. A warm-up does not have to take long. Spending 5 to 10 minutes doing light movement and dynamic stretches can help prepare your body for a safer and more effective run.