Dynamic Stretches for Runners


Dynamic Stretches For Runners | Avoid Running Injuries

Video taken from the channel: The Running Channel


Dynamic Stretching and Warm Up for Runners

Video taken from the channel: Kirk Iodice


Quick Dynamic Stretching Routine For Runners

Video taken from the channel: The Run Experience


Runners Warm Up Routine Quick and Easy 4 minutes Dynamic Stretches for Runners

Video taken from the channel: Ben Parkes


Pre-Workout Dynamic Stretching Routine

Video taken from the channel: Mark’s Daily Apple


The 5 Minute Dynamic Warm Up for Running | Week 34 | Movement Fix Monday | Dr. Ryan DeBell

Video taken from the channel: The Movement Fix


16 Dynamic Stretches for Runners

Video taken from the channel: Redefining Strength

Dynamic Stretching Routine for Runners. 1. Leg Swings. Leg swings are perfect for prepping the lower body for any kind of movement, as they both engage and dynamically stretch nearly 2. Lunge with Hamstring Stretch.

3. Plantar Flexor Stretch. 4. Leg Flexor Stretch. 5. Front Lunge. After all, performing dynamic stretches before runs has helped Kastor become a three-time Olympian (2000, 2004, 2008) and set several American distance-running records. “Dynamic flexibility has a dual purpose of making you more limber while also activating major muscle groups,” she says. “This is a great way to wake up and limber up your body.”. Dynamic stretching is most effective when it’s sport-specific.

This prerun routine targets the muscles used for running. Start slowly, focusing on form; as the exercises get easier, pick up speed. Many runners have confessed that they skip the resistance training, dynamic warmup stretches, and cross-training we recommend, but these exercises are critical for. Dynamic Stretching for Runners.

There you have it — now that you know these five dynamic stretching exercises for runners, you have no excuse to not implement them before you start your workouts! If you’re looking for more fitness advice, then you’re in the right place! Keep checking out the rest of the articles on the website for more info.

We provide dynamic stretching videos designed for runners. Easy to follow, track your progress, and experience results within 30 days. Unlock your full potential with our dynamic method.

Creating muscle balance needs to be done with balance and intention. In this article, I will show you all the dynamic stretches for runners I personally use. I will also answer the most frequently asked questions. 7 Best Dynamic Stretches for Runners.

Rich Flaherty; March 21, 2020; So, what exactly is dynamic stretching and why is it good for runners? Dynamic stretching is a form of stretching where the joints and muscles are stretched through their full range of motion; unlike static stretching, these movements are not held in an end position. Dynamic stretching is the act of stretching by active motion instead of by holding a single stretch for a period of time (usually 30 seconds or more).. While it wasn’t always the prescribed running warm up that it is now, dynamic stretching is catching on across the sport for it’s benefits.

Dynamic warm ups are a powerful tool for runners. Completing a variety of dynamic warm up exercises prior to your run takes as little as one or two minutes, but is crucial for your success as a lifelong runner. Warming up before a running usually involves completing a few dynamic stretching exercises with the addition of movement.

List of related literature:

Dynamic stretching should be done before your main run.

“Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way” by Luke Humphrey, Keith and Kevin Hanson
from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way
by Luke Humphrey, Keith and Kevin Hanson
VeloPress, 2016

Doing static stretching after a run and as a stand-alone session will help you maintain your flexibility during marathon training.

“Advanced Marathoning” by Pete Pfitzinger, Scott Douglas
from Advanced Marathoning
by Pete Pfitzinger, Scott Douglas
Human Kinetics, Incorporated, 2019

The running warm-ups presented in chapter 1 are a big part of your dynamic stretching program.

“52-week Basketball Training” by Chip Sigmon
from 52-week Basketball Training
by Chip Sigmon
Human Kinetics, 2003

I do some dynamic stretching before (or a few minutes into) any run.

“Beyond Training: Mastering Endurance, Health & Life” by Ben Greenfield
from Beyond Training: Mastering Endurance, Health & Life
by Ben Greenfield
Victory Belt Publishing, 2017

Begin the general warm-up with activities such asjogging, cycling, or ropejumping, then have the subject move on to a dynamic stretching routine consisting of activities that target the lower body (e.g., body-weight squats, squat thrusts, walking lunges, butt kicks, high knees, walking knee tucks).

“Laboratory Manual for Exercise Physiology” by Greg Haff, Charles Dumke
from Laboratory Manual for Exercise Physiology
by Greg Haff, Charles Dumke
Human Kinetics, 2012

The best recommendation for integrating a series of dynamic stretches into a training program is to always perform a proper warm-up first.

“Complete Conditioning for Tennis” by Paul Roetert, Todd S. Ellenbecker, United States Tennis Association
from Complete Conditioning for Tennis
by Paul Roetert, Todd S. Ellenbecker, United States Tennis Association
Human Kinetics, 2007

To restore mobility and elasticity, they say, runners need to spend time massaging their feet, calf muscles, hamstrings, quads, and hips, and then do exercises to develop and sustain good positions with the hips and lower spine.

“Unbreakable Runner: Unleash the Power of Strength & Conditioning for a Lifetime of Running Strong” by T.J. Murphy, Brian MacKenzie, Dean Karnazes
from Unbreakable Runner: Unleash the Power of Strength & Conditioning for a Lifetime of Running Strong
by T.J. Murphy, Brian MacKenzie, Dean Karnazes
VeloPress, 2014

Ideally, dynamic stretches are done as part of a warm-up program just before engaging in an activity.

“Stretching Anatomy” by Arnold G. Nelson, Jouko Kokkonen
from Stretching Anatomy
by Arnold G. Nelson, Jouko Kokkonen
Human Kinetics, 2020

Runners and joggers may recognize a few of these stretches, as they are excellent flexibility exercises for hamstrings and calf muscles.

“Managing Stress: Principles and Strategies for Health and Wellbeing” by Brian Luke Seaward
from Managing Stress: Principles and Strategies for Health and Wellbeing
by Brian Luke Seaward
Jones and Bartlett Publishers, 2006

Runners and joggers may recognize a few of these stretches because they are excellent flexibility exercises for hamstrings and calf muscles.

“Managing Stress: Principles and Strategies for Health and Well-Being” by Brian Luke Seaward
from Managing Stress: Principles and Strategies for Health and Well-Being
by Brian Luke Seaward
Jones & Bartlett Learning, LLC, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Thanks for the stretches. Btw some of them you only do on one side so I had to replay it and repeat for the other side. It would be better to have both on one video

  • Hm, I think I’m gonna start dynamic stretching and see what it does for me. I’ve been doing static stretching for years and, well first it’s kind of boring. I feel like this will be very fun to do. And second I don’t feel like static really does all that much for me. Can’t wait to see what happens.

  • Is it me or is he not actually going through the warm up? As in you can follow along because he isn’t going along just kind of talking about it? Am I missing something ��

  • Nora needs some love! hahaha Thanks for this video! This will be perfect for me to use when I’m running on my lunch hour! I can warm-up in my office before I clock out and use all of my break for the actual run!:P I just got my UCAN sample pack yesterday!

  • on the hamstring stretch, do you lift your leg straight into the air, or do you move right leg to the left as you lift and vice versa.

  • Been watching your vids for about 6 months now and I have to say I have and continue to acquire great techniques to test on myself and use on my clients. Phenomenal channel!✌��
    Love from the UK!

  • 10 x each
    Keep spine neutral!
    1. Trunk rotations
    2. Arm swings right
    3. Arm swings left
    4. Cat camels (spine mobility)
    5. Bird dog (arm and opposite leg)
    6. Figure 4 stretch (glute)
    7. Straight leg up (hamstrings)
    8. Hip flexor (R leg behind)
    9. Hip flexor (L leg behind)
    10. Quad warmup
    11. Abductor (maybe twist)
    12. Calves on steps
    13. Front of calve R
    14. Front of calve L
    15. Curl toes

  • This is perfect! I stretch with these exercise every morning. I was having hip and knee issues and not since I started stretching with his techniques!

  • I started doing this every morning before 12 hours of a shift as a nurse. My legs and feet don’t hurt as bad at the end of the day. Thank you!

  • These stretches helped my running so much. Big difference in my swing and stride with my hips much more activated. Thank you for posting

  • Good morning, I want to use the information on this channel to be made back into videos on my channel… is it allowed? I will put the source in the description

    sorry i use googletranslate

  • Bro that makes sense because when i was directly jumping on to thread mill running fast. The areas u told was started paining. Which made me think that parts
    Must be strong up. Thank you very much.

  • Can somebody tell how to prevent from bieng so thirsty during the run,I really want to avoid from stoping on water stations but I coudnt.

  • Please make video about shin pain I am running 5 km everyday for police ricrutmement so please give some tips that I complete 5km running in 20 minutes

  • Sir I am trie to join Indian police department and they take physical test as 1600mt 100mt running. Sir how can I prepare and increase my running. And give my best??????
    Plz guide mi…
    My whatsapp no.7350082870

  • 3:30 definitely not doing that, I want to stretch before running or playing soccer but I don’t want to look like I’m twerking or look a bit dumb, I was hoping for a warm up that stretches hamstring and leg joints

  • After my 2 time running 1.5 miles yesterday got a sore knee. Hopefully your vid will prevent me being a cripple tomorrow. Thanks for the help

  • thankyou very much, will this increase the speed too, cause i can run for 2 hrs at a stretch at a speed of 6 mins per km, my best is 28 km in 2 hrs 51 mins, but been struggling a bit now a days with my speed due to constant breaks, my target is completing the full marathon, any suggestions?

  • Great routine, gets me limber as a lumberjack. Anyone seen any good videos about shin splints? I think mine are caused by heel striking. Thanks.

  • “This is a little bit hard to do.” Then effortlessly swings leg side to side without hanging on to anything AND explaining the movements.
    Aspirational! Excellent warm up, thanks for posting.

  • Will keep the core/back straighter on those walking lunges if you look straight forward vs looking down. Body has a tendency to lean forward if you look down.

  • Love this! Here is a morning routine that you do while going for a 15 min walk that is very powerful. Builds the mental skills required to be an Olympian or profession athlete. https://podcasts.apple.com/ca/podcast/maybe-good-maybe-bad-who-knows-how-to-stay-open-when/id1503765796?i=1000473791736

  • I can run 5 kilometers down hill without any problems, but on a flat surface even a 400meter run makes my knees painful! I don’t know what is wrong?

  • Thanks a lot this video! One thing I realized after following your warmup routine is the importance of properly engaging glutes while running, these exercises helped me discover that. I realized that engaging glues while running is so important and it makes the whole run experience different.

  • Man, can’t tell you how much this helped my life. I run a lot and I always have joint pains for some reasons. Keep up the great stuff my guy!

  • Hey Kirk. Just wanted to say that I’ve been doing this routine for the last 2 weeks before every run and it’s changed my running a lot!! Just completed my fastest 10k today and I think it’s in no small part because of this video! Thank you so much!

  • Hai, Mr Ben. I’m from Malaysia. Thank you for sharing some tips about warming up before running. It’s very useful tips for beginner like me training a 10k run.

  • I have same shoe as yours just different colour:)(Solar Boost) Alpha Bounce were better for me than this… My right leg keeps pushing my left leg towards left as I guess my right leg is landing on the ground not straight but little pointing towards left…due to which i keep going left of the track and then i have to push back my self towards right. Also creating pain in right side of belly…its not a side stitch but the pain is almost 40% as happens in side stitch. Any help

  • I’ve been doing athletics for 4 years now and you’re the first person who has told me to do leg swings from the hip and not from the back, so tank you sir, you definitely know what you’re talking about

  • Used this before my 5k run on Saturday and seriously happy with how I felt! No aches or pains the next day amazing warm up! Thank you for sharing:)

  • great videos and thank you for sharing your skills and experience, really good to see someone your level (and British!) helping us mortals do you think upper/core warm up should be included? if so, any chance of a video on that, similar to this one please?

  • 1. Light run or walk
    2. Open and close gate hip stretch
    3. Leg swings forward and sideways
    4. Walking lunges
    5. Butt kicks
    6. High knees

  • I think we all remember a time when static stretching was what they told us to do before we ran. Now they’re saying do dynamic warm ups.

    here’s my question where animals humans that is name one species any species in the animal kingdom that warms up before they do any physical exercise and I’ve never seen a cheetah out doing warm-ups before he takes off I’ve never seen chimpanzees or gorillas do it never seen any animal do it for that fact because they don’t.

    My fastest times have been coming out of the gates cold. I’ve never had a single injury from just running.

    My background… Retired military former 5K 10K and half-marathon runner. I no longer run to do a combat injury.

  • wow your channel has grown leaps and bounds been here since the beginning and always thought your videos were underrated good to see you finally getting the recognition you deserve Road To 80K

  • Thank u for this. Ps I’m looking for a plan to do a fast 5k. I’m doing it in 32 minutes atm, I sort of set my heart on doing closer to 20 minutes:( I know it’s a big jump but I’m sort of obsessive and willing to do a lot of work as got to train any way. I’m interested in doing the strength work, lots of intervals, hills, plyometrics, and long runs plus xtraining. Just not sure how to peice it together. Pps I pick boxes for the super market so my job gives me great xtraining so all day I, drive a cart-step off cart, walk a few meters, grab an item, walk a few meters then put item on the cart to make a pallet, 200 or so times an hour for 8 hours 30 plus hours a week. Being able to do the job is the priority but I hope this ties in with my running goal. Any good plans would be helpful. At September 2019 I’ve done 2 Park runs and ran 4k around a local lake, I’ve had super tight calves but other than that I’m OK, last time a year ago I upped milage too quick and got a hamstring adductor type injury so stopped and didn’t get back into it but now I have this job and I’m now living near a 3k around lake, a gym, a supermarket, and a mountain with lots of running trails a 10 minute drive away so I really don’t have an excuse!! Just need to make a plan get off my butt!!!

  • Thanks for these warm ups, as a non runner training for the London Marathon I have used this for almost every run and have been injury free (not ache free!!). Still hate running though.

  • I’ve been suffering from some pretty chronic it band syndrome. Do you think that this routine is sufficient for someone with chronic it band syndrome? If not, what would you recommend they add or do differently?

  • hello ben,
    like ur service and thanks for all.
    i have a doubt.pls clarify.
    i workout for an hour daily and a day off every 10 days.
    before i warmup ie jogging, i will stretch a bit at home soon after i tighten my shoes.
    i give some movements like head rotation,shoulder stretch,side stretches,hip rotations,forward bending,static lunges,leg swings,opening of gates,knee and ankle rotation so on for a while.then go for jogging for 10 mins,some 5 striders and later head to toe excercises.and follow various other schedule like some athletic drills or plymetrics,sprints and many so on,on day to day basis and stretch for cooling.
    and iam teaching this to my 10 yr old daughter.
    my question is

    can i stetch before warmup.(as in the video u stated to jog and stetch and open,but i am following stretch,warm up jog and excercise and workout session)
    am i following the right procedure?

    support me.

  • Nice warmups, liked the lunges and the hip flexor exercises started using those and they’ve helped with the ‘dead legs’ feelings in my running, keep up the good work!

  • I have tried many warm up routines before running but this is my ultimate favorite!! I love this video because Dr. Iodice walks you thru each full body dynamic stretch. Thank you Dr. Iodice!! I would love to see a post run stretch as well if you make future videos.

  • Just found this video. I’m a new runner and will definitely be trying these �� How long/how many reps do you do for each stretch?

  • I love this warming up because it’s from a professional and I never have any crazy sore muscles after a run when I do this warming up. Thank you

  • Hey Cori! i am using your runners recovery workout which consists of foam rolling and 5 isometric hold exercises. Im curious to know why did you choose isometric hold exercises as part of the recovery? i am not doubting your logic, i just want to learn about the reasoning behind it. thank you!

  • I love the” follow along style”! I watch all your videos and have always wanted this style! P.S. wish you could order a couple of UCan sample packs instead of just one (I wanted to order one for me and one for friend to try)… Thank you so much for the awesome videos!!

  • If he cut out all the talking between stretches it would be great. It’s fine the first time but it makes re-watching annoying it’s like “get on with it.”

  • Is that all that’s needed for a run? I’m all putting my leg up on something and stretching over it, bending down between legs. That stuff not necessary?

  • Gonna try this before my sub zero conditions run tomorrow coming back from a slight hamstring aggravation.
    Sports masseuse said dynamic stretching is what is needed.
    Will let you know how I get on.

    Cheers for the video.

  • Hello Kirk, i just want to say THANK YOU. Your adviced helped me achieve my goal of finishing the 2019 NY HALF marathon. Thank you once again for making this video.

  • Dr. Iodice’s warmup routine literally has changed my running life. I used have severe shin splints after a run, now since I’ve been doing his routine I feel no pain at all after a really long run. Thanks sir!!!

  • Thank you for sharing this, I start my last session of tennis for the season and I’ve been slacking. I have five days until my first practice and we run about atleast a mile everyday.

  • well i only did like five warm ups for an entire year and somehow i was able to run a mountain at 4:00am in the morning and from top to bodom. i think i am crazy for not learning how to stretch properly for almost two and a half years. although when i get old im pretty sure its going to bite me in the ass really hard. but hey at least at some point of my life i can say i ran a mountain at 4:00am more than one time but like i said when i get old im pretty sure its going to affect me really bad. better exercercing than to be seting my fat ass at home though.

  • Hi, would u recommend all these exercises before a run or just a few, also what should i be doing after a run..? Static stretching do you have a specific video for post run

  • Probably the best warm up by far! Did warmup before my 45mins run today and, i usually get tired quick but, i jus kept running and after i was done no soreness. Thanks Kirk!!!

  • This warm up / stretch changed my running life! Prior to doing this I’d finish a run with knee and shin pain, and now I have none!
    Thank you for this Dr. Guidice.

  • Am I the only one who was taught wrong by school saying that I should do static stretches first otherwise I’ll get injured does static stretches gets shin splints for 3 weeks.

  • Great stuff. Please make some stuff again on jumping and jumps. It is absolutely essential when I am wasted. Thank you best wishes for the New Year.

  • Just wanted to say a massive thank you Kirk, this video has helped me over the last year, from sitting on a couch most days to a running a half marathon without any injury to my body! Keep up the great work!!

  • I’m new to running and to old to be just running straight out of the door! I’ve tried a few different warm up videos but this has been the best. I have had no trouble with pulled muscles since I’ve been doing these stretches pre run����

  • Kirk, thanks for this. I started working out on my treadmill 3 weeks ago and I have been experiencing some upper back and shoulder issues, so this answered my question as to why. I will work harder to do stretches….Also, I have one question: does stretching somehow accelerate weight loss when you are doing cardio workouts?

  • I did this for the first time today and it was good. Just the right amount to feel warmed up without wasting time.

    Long runs and cool downs take long enough as it is. I always give in to the temptation to just start running, and though I compromise by taking the first mile very slow and building into it, I usually feel pretty tight and out of my rhythm until I am three miles in. This time I was straight into a fluid rhythm which felt really comfortable and relaxed. It was a really nice sensation. Definitely worth five minutes.

  • I have to stretch for 11 minutes before I run? Geez, it’s hard enough to motivate myself to get off my ass and exercise without having to pre-exercise. Is there an abridged version of this preparation?

  • Leg swings are also great if your legs feel tired on a run, also helps to re-engage the hips. Quick swing and it’s like running with fresh legs ��

  • does everyone remember a time when you were supposed to do static stretches before a run because that’s what they told you you should be doing. The dynamic workout is much along the same lines.

    We’re animals humans that is name one other animal any animal in the animal kingdom the has to do a warm-up before physical activity. Surprised there aren’t any. when we were in the military we were part of a control group that did not do any stretching warm-up or anything prior APFT. what they found out where that the soldiers actually performed better in their push-ups sit-ups in 2 mile run and the injury rates came down 3% compared to the other group who required to do dynamic warm ups.

    This is along the lines of the running industry where you have your overpronation underpronation and cushioned running shoes which is 100% marketing. Me a surprise of surprises the Army trying to figure out their budget did a study with basic training candidates where one group was issued shoes based on what they required whether they were pronating overpronating or needed a cushion shoe and then another group that got just whatever didn’t matter. Surprise surprise again there was virtually no difference whatsoever and injury rates the Army proved that it was all marketing.

    Personally as a former Runner I was injured in combat and can no longer run but I used to run 5k 10K and Half Marathons. My fastest times in any of those were when I came out of the gate code no warm-up nothing basically got out of the car walked over and stood and waited for the race to start and took off.

  • Hi. I have been reading and seeing the recent changes in advice for prior to a run. I know people were/are still used to doing static stretches prior to their park run.
    I see that you didn’t advise people to talk a short warming up walk prior to the dynamic stretches. Would that not be helpful as well?