Stretches Before Running: A 5-Minute Dynamic Warm-Up
What to do before a run instead of long static holds: a 5-minute dynamic warm-up with leg swings, lunges and ankle drills for hips and legs.
By Ayoub Farid · · 2 min read
The old advice was to hold a hamstring stretch for a minute before running. Current coaching mostly says otherwise: before a run, move rather than hold. Dynamic stretches raise your temperature, take your joints through the range you'll use, and get your muscles ready. Save long static holds for after the run.
Why dynamic before, static after
Long static stretches right before fast or explosive effort may slightly reduce power for a short time in some people. Dynamic movements warm you up without that trade-off. For easy jogs it matters less, but a dynamic warm-up is still the better habit. More in static vs dynamic stretching.
The 5-minute pre-run warm-up
1. Brisk walk or easy jog (60 s)
Raise your heart rate a little first.
2. Leg swings, front to back (10 per leg)
Hold a wall, swing one leg forward and back, gradually bigger.
3. Leg swings, side to side (10 per leg)
Facing the wall, swing across your body and out.
4. Walking lunges with a twist (10 total)
Lunge forward, rotate your torso toward the front leg. Opens hips and spine.
5. World's greatest stretch (3 per side)
Lunge, elbow to instep, rotate and reach. See world's greatest stretch.
6. Ankle circles and toe raises (30 s)
10 circles each direction, then 10 heel raises.
7. Downward dog calf pumps (30 s)
Pedal your heels to wake up the calves. See calf stretches.
8. Butt kicks and high knees (20 s each)
A few strides of each, then start your run easy.
Quick version (2 minutes)
Leg swings (both directions), walking lunges with twist, ankle circles, then start the first 5 minutes of your run slow.
Before races and speed sessions
Extend the warm-up to 10–15 minutes: easy jogging, the drills above, then a few short accelerations (strides) of 15–20 seconds.
After the run
That's where longer holds belong. Follow our stretches after running routine, or Suppl's Post-Run Recovery routine (8 stretches, about 4 minutes, guided timer).
Common mistakes
- Skipping the warm-up on cold mornings, when you need it most.
- Bouncing in static stretches.
- Doing intense, painful stretches before running.
Frequently asked questions
Should I stretch before running?
Yes, with dynamic movements rather than long static holds.
How long should a pre-run warm-up be?
5 minutes for easy runs, 10–15 minutes for races or speed work.
Is it bad to static stretch before running?
Short, gentle holds are fine for most people. Long holds before fast running may reduce power slightly.
What if I'm short on time?
Start your run with 5 minutes of very easy jogging. See also dynamic warm-up routine.