5 best stretches to do before running

There are several stretches to do before running that can level up your entire running workout. Not only do these stretches enhance performance, but they offer a plethora of other benefits.

Adding pre-workout stretches to your running exercise can reduce risk of injuries and also keep the muscles away from soreness and pain. Additionally, they prepare the muscles and help make your miles much easier and more effective.

To help you get started with a more productive running session, we have listed below the best five stretches to do before running to prep your muscles and prevent a cramp-laden experience.

Stretches to do before running

Here’s a look at five of the best pre-running stretches that must be done regularly:

#1 Standing quad stretch

Stretching the quads before running can activate the muscles. (Photo via Pexels/Burst)

The standing quad stretch is among the best stretches to do before running. It helps stretch and lengthen the quads while also activating the hamstrings. Practicing this stretching exercise can help open the front side of your leg, allowing you to opt for more powerful strides as you run on different roads.

How to do a standing quad stretch?

Start standing with your legs straight and toes pointing forward. Engage your core throughout the exercise.
Bend at your knees, and move your left ankle up towards your left glutes. Hold your left ankle with your left hand, and pull it towards your butt as far as you can.
Hold for a few breaths, and bring your leg back to the starting position.
Repeat for a few reps before switching legs.

#2 Side lunge

Side lunges are one of the best stretches to do before running, as they target and open the hip abductors and adductors and also activate the entire core muscles. To add more challenge, though, you may hold a dumbbell in each hand while doing this exercise.

How to do a side lunge?

Stand upright with your feet wider than your hip-width, and point both toes forward.
Bend your right knee, and allow your hips to sit back while shifting your weight over your left foot as you step to the left.
As you move to the left, ensure that your upper body is upright and core muscles are engaged. Return to standing, and repeat the exercise a few times.
Switch sides, and repeat the stretch.

#3 Standing calf stretch

Stretching the calves is one of the best stretches to do before running. (Photo via Pexels/Ketut Subiyanto)

Running can be tough on the calves, so to prevent any soreness and cramps later, it's best to add a standing calf raise stretch to your pre-running stretching routine. It's a simple yet one of the most effective stretches to do before running that ensures that the calves are prepared for a pain-free running experience.

How to do a standing calf raise?

Stand in front of a stair or find any edge on which you can practice this exercise.
Balance on the balls of your feet, and lift your toes as high as you can. Lift both toes at the same time, and try to balance yourself on your feet.
As you do that, you will feel your calves getting stretched and worked on. Hold the stretch for a few breaths, and slowly return to the starting position.
Repeat the stretch for the desired number of reps.

#4 High knee

High knees are a great core workout for runners that also work the hip flexors, quads and glutes and help you get an effective full body workout.

How to do a high knee?

Stand straight with your feet at hip distance and hands by your sides.
Lift your chest, and keep your abs tight throughout the move. Bring your left knee towards your chest, and move it back to the starting position.
As you bring your left knee back to the starting position, immediately move your right knee towards your chest.
Swing your arms, and try to take your hands from hip height to chin height in sync with your knees. Complete a few reps, and increase your speed.

#5 Butt kick

Stretching before running prevents injury. (Photo via Pexels/Maksim Goncharenok)

Butt kicks are some useful stretches to do before running. This effective pre-running exercise works on the knees and other major parts of the legs while boosting overall lower body flexibility. It also elevates your heart rate and gives you a great cardio workout.

How to do a butt kick?

Stand with your feet together and hands by the sides.
Start jogging, and slowly bring your left heel up behind you till it touches the corresponding butt.
Do that for a few reps or seconds, and switch sides to repeat the exercise with your right leg.

So these were some of the most effective stretches to do before running. They can get your muscles prepared and also prevent stiffness and soreness. Failing to do them can increase risk of muscle pain and injury in the long run and deteriorate the entire running workout.