Best Dynamic Stretches for Runners (How and Why To Do Them)

Have you ever wondered why coaches are constantly harping on dynamic stretches? It’s more time that you don’t have, so is it really necessary??

Yes! You could be sacrificing endurance, speed and risking injury. Injuries mean time off running and that makes us all sad and will take more time than the warm up.

Can you spare 5, maybe 10 minutes for a better run?

And yes, there’s science behind the need for your warm up. I wouldn’t make you do something for no good reason! Dynamic stretching is going to become your new favorite thing as you find yourself running better and staying injury free.

What are Dynamic Stretches?

Dynamic stretches are controlled movements that help your muscles, ligaments, and other soft tissues become ready for any kind of physical exercise you’re about to do, especially running.

When we think of stretches, what usually pops up in our minds is static stretching. This is where you stretch and hold a position for 30 to 45 seconds.

So, if you’ve ever pulled your foot up behind you and held it to stretch your quadriceps, that’s a static stretch. A dynamic stretch then is moving through a range of motion.

Dynamic stretching utilizes momentum to warm up the muscles and increase full range of motion.

All of this goes into improving your stride and ensuring that you don’t blast off with cold muscles resulting in a strain or in poor form due to tight muscles.

What are the Different Types of Stretches?

There are generally considered 4 types of stretching:

• Dynamic – not holding a movement, but flowing through it
• Static – holding stretches for a long time focused on flexibility (idea post run stretches)
• Passive – generally done with assistance, allowing the muscle to be fully relaxed
• Active – muscles are engaged during the stretch, creating strength (how to do active stretching)

In dynamic stretching we are continually moving and working through areas of the body that are tight.

The problem with static stretching before a run is that you may over elongate the muscle and reduce stability around your joints. We need stiffness to provide power in our stride. That stiffness allows your ankle to act like a spring.

I know, it sounds like we’re saying conflicting things…but they aren’t.

Running for me was a transition from a LOT of walking, so I never had an issue spending time before my run warming up and it turns out that might be one of the habits which has kept me injury free for most of my running life.

When Should You Use Dynamic Stretching?

You should do dynamic stretching as part of your warm-up routine before you run, lift weights, or do any other type of exercise.

Warm-ups are frequently neglected owing to a lack of time or the perception that they are a waste of time. However, warming up should never be a choice, but rather an essential element in any running or training plan.

It’ll only take 5 to 10 minutes of your time, but can be incredibly important to help prevent injuries and keep you healthy.

But that’s not all, let’s check out the benefits of dynamic stretches to know exactly why you need to add them to your routine!

What are the Benefits of a Dynamic Running Warmup?

During a workout, up to 80 percent of blood volume is shifted to the active muscles. Warming up for 12-15 minutes helps the body transition from rest to action without creating stress on the organs or brain.

Exercise physiologists provide these more specific reasons why warming up prior to your run will result in better performance:

• Greater efficiency of joints, muscles, tendons and ligaments
• Reduces risk of injury by preventing tears and strains
• Greater range of motion
• Increased oxygen availability means more energy for your muscles
• Increased lung capacity means it feels easier to breathe
• Release of stored fat for energy
• Creates a routine for mental preparation

As you can see, the benefits of dynamic stretches definitely outweigh the inconvenience of doing it for 5 to 10 minutes. It’s something I encourage all runners and fitness enthusiasts to learn more about to keep themselves healthy and injury-free!

What are the Different Components of a Great Running Warm-Up?

Now that we understand what dynamic stretches are, what the benefits are, and why we should do them, it’s important to understand how they fit into a warm-up routine.

There are a few different components of a great running warm-up, so let’s find out how each one works. I figure the more you know, the more likely you are to follow through!!

Goal: Improve range of motion, increase blood flow to the muscles

Dynamic stretching utilizes momentum to warm up the muscles and increase the range of motion.

• Imagine the blood flowing into your muscles so they are ready to move
• Little things like knee circles are telling the joints to increase fluid and protect themselves
• Your brain is registering that movement is happening and starting to send out the appropriate hormones and energy boost
• It gives you a few additional minutes for that pre-run snack to settle

Goal: Improve endurance

Walking for 7-10 minutes prior to starting the run has been shown to result in the ability to run longer!

No need to walk for 30 minutes, just do roughly a half mile at a good pace and you’ll have the body completely primed for a great workout.

• Swing your arms
• Don’t stroll, WALK.
• Think about a 15min/mile pace

Goal: Prevent Injuries

The warm up is an easy time to include a few movements that will fire up the glutes, hips and core.

This is the trifecta for preventing knee, ankle and hip pain while running.

• Checkout the 30 Core Challenge – it’s 10 minutes a day, which my crew uses as part of their warm up and they’ve seen massive changes in speed and reduction in injuries
• Your warm up can be 5 minutes core, 3 minutes dynamic stretches and then the short walk
• Imagine running less, but running faster and more efficiently!

5 Minute Dynamic Warm Up Routine

Following is the dynamic stretching warm up routine I’ve pulled together from reading hundreds of running books, coaching thousands of runners, working with Physical Therapists and running for over 20 years!

One of the things I find most effective is to change up the moves each day.

That keeps it short.

But ensures you hit different areas all the time and find areas you need to work on.

I.e. can’t fully swing your leg then maybe some hip mobility work is needed or find you have no balance, time to work on that runner’s lunge matrix.

This means you’ll be getting in hip, glute, and core work before every single run. In the video at the bottom, I will demonstrate a variety of moves to help you keep hitting the different areas that you need.

It hits all my potential areas of issue {IT Band/Hips}, it’s super fast and it also gets your mind ready to run. Having a consistent routine actually primes the body to run, it’s why consistency is so important.

Best Dynamic Stretches For Runners

Here are a few of my favorites to help you get started! Pick any 5 to add to your routine every day, making sure to target the muscle groups you’ll be utilizing during your workout.

1. Leg Swings

This is a great one that helps prep for hip flexors and hamstrings for running.

To perform it, swing your legs forward and back, and side to side. Do both for roughly 10 swings on each leg. Hold on to a wall or bar for better balance and don’t try to push the leg, just let it swing and the range will increase.

2. Knee Circles

Rock out with your bad self and circle those ankles, knees, and hips. It lubricates all the joints. You quite literally place your knees together, bend a little and rotate in circles with your knees remaining touching.

3. Lunge Matrix

If there is one thing my athletes have learned it’s how to do a couple of moves from the IT Band lunge matrix before every single run! It’s just a great way to hit muscles from different directions and activate the glutes.

4. Lunge with Twist

Lunging forward with the right foot, you’ll place your left hand on the ground and open up towards the right. Repeat the open and close movement 8-10 times and then switch legs.

We need to ensure that your spine and back muscles are warm, along with the legs, so they can provide that stability.

5. Figure 8’s

Lifting your knee up to 90 degrees, move the knee through a figure 8 motion to open up the range of motion in your hips.

6. Spinal Rotation

Stand with your feet shoulder-width apart and bring your arms out to the sides of your body at shoulder height. Keep your torso straight and slowly begin to rotate your body from right to left. Repeat this 8 to 10 times.

7. Walking Lunge (form drill)

Another super easy one to make sure you are waking up the glutes and as a bonus we are working on your running form at the same time.

• Standing with feet shoulder-width apart
• Start to lean forward from the ankles
• Eventually gravity will kick in so you start to fall
• You’ll raise your left knee and let it naturally lunge forward to catch you
• Repeat on the other side, a few times on each side

Great way to practice the lean and see the benefit of the forward motion it creates.

8. Bent Over Toe Taps

Standing in a star position, with your feet wider than hip width apart and arms up in the air. Bend at the waist reaching your right arm across to your left toe, you’ll be getting a good torso twist here.

Return to standing and repeat on the opposite side.

This is going to wake up the hamstrings, which are often super tight from sitting and engage the core. Don’t let yourself crumple, think booty pushing backwards and your back staying straight.

9. Hamstring Stretch and Quad Stretch

Instead of the normal long hold stretch you’re used to, we turn these into dynamic stretches with a small change.

From a kneeling position you’ll have your right foot on the ground and your left knee. Then lean the right knee forward until you feel a light stretch in the hip flexor, then rock back to straighten the right leg and you’ll feel the stretch now in your hamstrings.

See additional dynamic warm up exercises in action here:

After you finish the dynamic stretching routine, try walking for just a half mile.

I use it as a way to get focused and transition from sleep to moving.

What I learned along the way is that actually helps me run farther and these dynamic exercises I’ve managed to keep IT Band issues at bay for quite some time.

This dynamic stretching warm up for running is just one of the ways you can get your body primed. If it’s winter time and you’re dreading the outdoors, here’s my favorite indoor winter running warm up.

It gives the same benefits of a dynamic warm up, but increases my body temperature enough to make walking out the door more appealing.

Remember this is just one type of stretching. You may still love your long holds to help you unwind, but save them for after the run, never before.

Dynamic Stretching for Upper Body

You all probably know I recommend runners incorporate strength training into their weekly schedule to prevent injuries, reduce muscle imbalances, and improve running economy.

Well that means you’ll need some upper body dynamic stretches from time to time. Here are three you can do before any cross training or strength training workout:

1. Arm Swings

This is a great stretch to get your arms and upper body warmed up before an upper body workout.

Start by standing up straight with your arms in a neutral positions. Then bring the arms up and around your body as if you’re about to hug your chest.

Let the arms go and then allow the momentum to create an arm swinging motion. Repeat for 10-15 times.

2. Upper Body Twist

Before you do any upper body workout, it’s really important to warm up your spine and torso.

To do this dynamic stretch, start by standing straight with your feet shoulder-width apart. Now raise the arms to the height of your shoulders.

Rotate your body from side to side while keeping the torso straight. Repeat this 7-10 times.

3. Cat Cow

This is an excellent yoga pose that will help stretch your spine, neck and shoulders.

To start, get down on all fours on a yoga or exercise mat. Position your hands directly under the shoulders with a straight, flat back.

First arch the back and lower the head like a cat. Hold this position for 10 seconds while slowly breathing in and out.

Then, move into the cow position by lowering the belly and raising the head. Hold this position for 10 seconds as well.

Keep alternating between between both positions for 4 to 5 times.

Can You Use Dynamic Stretching for Cooling Down?

It is recommended to perform dynamic stretches as part of a warm-up routine; however, it is not essential to do so as part of a cool-down routine.

Your core temperature rises when you do dynamic stretches. But as the name implies, a cooldown is an attempt to bring down your body temperature.

Instead, you should perform static stretches after a run or workout. I have a full guide for post-run stretches that includes hip bridge with block, leg up, quad stretch with strap, etc.

Are Dynamic Stretches Safe?

Dynamic stretches are generally safe and beneficial to perform before running or any other type of physical activity.

However, if you have an injury, avoid performing dynamic stretches of that area unless your doctor or physical therapist advises you to.

Adults over 65 ABSOLUTELY still need to do them. But like all things, we need to ensure you take in to account any lack of flexibility or balance. So hold the wall to do leg swings and make them smaller if needed to start, but don’t just skip them.

Do dynamic stretching very slowly and gently at first if you’ve never done it before.

Before trying to push or extend your flexibility with more energetic or rapid dynamic stretches, give yourself at least two or three sessions of easy dynamic stretches with adequate rest in between.

Looking for more ways to improve your running?

• Best Beginner Running Tips
• Runner Strength Training Tips
• Zone 1 Heart Rate Training | You Should be Doing It!
• How long to train for a marathon?

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