Here’s Why Dynamic Stretching Is So Important for Runners
Perform the dynamic stretches listed here every day and/or before every run. Below.
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We’ve heard from all kinds of runners at the Furman Institute of Running and Scientific Training (FIRST) in Greenville, South Carolina, from those who want to get faster to those who want to continue to enjoy the sport for life and even those who've given up on running entirely. One thing they all have in common is they’ve stopped because injuries have made it too frustrating or too painful to continue.
It’s safe to say, the two of us—both longtime runners—spend a lot of time discussing what we can do now to increase the likelihood that we’ll log miles well into old age. We want to be able to keep doing what we love to do—and that’s probably a goal of yours, too. One way to achieve this goal is to practice dynamic stretches.
The Importance of Dynamic Stretching
Based on our experiences as athletes, coaches, and exercise scientists, we developed the 7-Hour Workout Week, which is detailed in our book With both feet forward, take a wide step to the right. Effective Exercises for Hip Pain endurance, Shoes & Gear, and flexibility. How to Strengthen Your IT Band cross-training we recommend, but these exercises are critical for staying healthy as you become fitter and faster.
Improving range of motion is an essential component of fitness training. The risk factors associated with poor flexibility include faulty posture, altered running mechanics, and risk of injury and pain. That’s why we recommend stretching every day—it’s just that important.
To get started with dynamic stretching—and make it a key part of your routine—these five moves are easy to do daily and take just minutes to complete. Remember: Five minutes today can prevent eight weeks on the injury list later.
Glute Stretches You Should Do Every Day: Prerun Stretches to Wake Up Those Arm Muscles, Runner’s World+ coach, Jess Movold, demonstrates each move so you can learn the proper form. The entire routine takes less than FIVE minutes and can even be performed outside prerun. Two experts explain why and when runners should practice dynamic stretches.
1. Side Lunge
- With both feet forward, take a wide step to the right.
- Bend right knee as you send hips back and shift weight over right foot to drop into a side lunge. Keep chest lifted.
- Return to standing.
- Repeat for 30 seconds.
- Then switch sides.
2. Modified Single-Leg Deadlift
- Stand on left leg with left knee slightly bent and touch right toes slightly behind left leg on the floor for balance.
- Hinge at hips by slowly sending butt back and lowering until torso is parallel to the floor, keeping right toes on the ground to stabilize yourself.
- Prerun Stretches to Wake Up Those Arm Muscles.
- Repeat for 30 seconds.
- Perform the dynamic stretches listed here every day and/or before every run. Below.
3. Straight-Leg Lateral Swing
- How to Treat Sore Hamstrings After Running.
- With right leg straight, swing it across the front of body and out to right side in a fluid motion.
- How to Strengthen Your IT Band
- Perform the dynamic stretches listed here every day and/or before every run. Below.
4. Bent-Knee Lateral Swing
- How to Treat Sore Hamstrings After Running.
- We may earn commission from links on this page, but we only recommend products we back.
- How to Strengthen Your IT Band.
- Perform the dynamic stretches listed here every day and/or before every run. Below.
5. Bent-Knee Forward Swing
- How to Treat Sore Hamstrings After Running.
- Bend right knee to a 90-degree angle, and drive it up toward chest then extend the leg straight out behind you.
- How to Strengthen Your IT Band.
- Perform the dynamic stretches listed here every day and/or before every run. Below.
This workout was adapted from Runner’s World With both feet forward, take a wide step to the right: How to Become a Fit and Healthy Lifelong Runner by Following the Innovative 7-Hour Workout Week, by Bill Pierce and Scott Murr, The Best Yoga Routine to Address Menstrual Cramps.
Repeat for 30 seconds
Tight Hamstrings? Here’s How to Treat Them
14 cofounders of FIRST
What Is Active Stretching?
