Dynamic Stretches for Runners
Running makes legs toned, strong, and unfortunately, tight. Those hardworking muscles and tendons need to be stretched and warmed up so that they don’t develop imbalances, tension, or overuse injuries.
Stretching your quads, hamstrings, calves, and hips before a run is great, but we suggest dynamic stretches (rather than static stretching) to loosen up and activate your leg muscles. Try our favorite pre-run dynamic stretches for yourself and see how you feel!
Alternating Cross-Body Toe Touches
Start with your legs shoulder-width apart, arms straight out. Cross your right hand in front of your body and reach toward your left foot, return to beginning position and switch sides, reaching your left hand towards your right foot. Continue for 30 seconds.
Pedal Heels in Mountain Climber
Stretch those calves out by starting in plank position, arms extended. Pedal your heels, reaching your heel toward the wall/ground to elongate that calf muscle and alternating sides. Perform movement for 30 seconds, holding each pedal for two to three seconds.
Hip Circles, Left and Right
Open up your hip muscles by drawing your right knee to the left side of your body upwards, and then opening to the right before returning to the ground. Continue the fluid movement for 20 seconds on the right hip before completing the movement on the left side.
Glute Kicks and High Knees
Complete your dynamic stretches by jogging lightly in place, kicking your glutes (or getting as close to them as possible). Then switch to high knees. Complete each movement for 20-30 seconds.
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