Running Tip: Dynamic Stretches for Runners

You know you need to stretch. But how often are you actually doing it? A dynamic warm up is key before every run to ensure your body, and mind, are ready for the workout to come.

Dynamic stretches not only loosen the muscles, but also increase blood flow and ultimately assist in a more successful workout and recovery. They mimic running positions and are best done before a work out. After your run, try your typical static stretches.

Here are some great dynamic stretches to incorporate into your next warm up:

Hurdles Front and Back

Benefits: Opens up hips and works stability.

  1. Stand with your feet hip-length apart. 

  2. Lift your right leg, bent at 90 degrees, straight out in front of you.

  3. Abduct to the right by opening your leg outward as far as possible as if you were going over a hurdle. 

  4. Bring your leg back to the center as if you were going back over the hurdle.

  5. Repeat with your left leg.

Lateral Leg Swing

Benefits: Increases range of motion in the hips.

  1. Stand on your right leg.

  2. Position your left leg, so it is slightly in front of you. 

  3. Swing your left leg from side to side.

  4. If you need help balancing, you can hold on to a wall. 

  5. Switch sides and repeat the same motion.

Knee Hugs

Benefits: Improves hip mobility, stretches glutes and lower back, and improves balance and stability. 

  1. Stand with your feet hip-length apart.

  2. Lift your left knee up to your chest.

  3. Press your knee against your chest.

  4. Hold for 1 second.

  5. Repeat with your right leg.

  6. Alternate legs.

Dynamic Quad Stretch

Benefits: Activates quadriceps and improves balance and stability. 

  1. Stand on your right leg

  2. Using your left hand, take your left foot and pull it up toward your butt. 

  3. Hold for 1 second.

  4. Repeat with your right leg. 

  5. Alternate legs.

Table Tops

Benefits: Loosens up glutes and improves balance and stability. 

  1. Stand with your feet hip-length apart.

  2. Lift your left leg, keep your knee bent at 90 degrees, and abduct. Your shin should be parallel to the floor.

  3. Place your left hand on your left knee. 

  4. Gently push your left knee downward, keeping your back straight. 

  5. Repeat with your right leg. 

  6. Alternate legs.

Reverse Lunge with Rotation

Benefits: Loosens up hip flexors, quads, hamstrings, and glutes. 

  1. Stand with feet hip-width apart. 

  2. Step backward with your right foot and bend your knee until your leg reaches a 90-degree angle and almost touches the ground behind you.

  3. Rotate toward your left knee.

  4. Rotate back to the center. 

  5. Lift your back leg and bring it forward to your starting position.

  6. Alternate legs.

Charlotte Spangler