The 15 Best Pre-Run Stretches To Optimize Performance and Prevent Injury

Do you want to have the best-run workout possible while also preventing injury? Then, you should incorporate sound stretching and mobility into your pre-run routine.

As a performance physical therapist and strength and conditioning coach with over ten years of experience working with high-level athletes and active adults, I have realized that the ability of your muscles and joints to move through full ranges of motion is paramount to success.

Running is an excellent exercise. But like all fitness endeavors, it can come with injury risks and opportunities for performance optimization.

In this article, we’ll dive into my top 15 pre-run stretches to reclaim mobility and prepare your joints for your best run.

Let’s get started.

15 Best Pre-Run Stretches

Add these exercises to your regimen to improve your performance:

1. Lunge and Twist
2. Cossack Squat
3. World’s Greatest Stretch
4. Dynamic Pigeon Pose
5. Hamstring Scoops
6. Butt Kicks
7. Frankenstein Walks
8. Lateral Leg Swings
9. High Knees
10. Hurdle Step Overs
11. Ankle-Controlled Articular Rotations (CARs)
12. Tibial CARs
13. Inchworms
14. Tri-Planar Reach
15. Plantar Rolling

1. Lunge and Twist

The lunge and twist exercise targets the trailing leg’s hip flexors. The hip flexor is a long muscle that originates on the spine and inserts on the femur. It is essential to ensure your hip flexors can lengthen with each stride.

Stride length shortens if the hip flexors lack flexibility, and you will cover less ground with each stride. Having hip flexors that are restricted can also lead to lower back discomfort.

How to perform the lunge and twist:

• Lunge forward with a long stride.
• Shift the hips forward.
• Rotate your torso toward the front leg.
• Hold for several seconds and then return to the starting position.

2. Cossack Squat

With the right intent, the cossack squat can be both a single-leg strengthening exercise and an excellent adductor stretch. The adductors are the group of muscles that make up “the groin.”

Flexible adductors are crucial for runners; tightness in this area leads to a running stride that is too narrow, negatively impacting performance and efficiency. The optimal running stride width is very individualized but should be roughly about hip-width apart to avoid a “scissoring gait.”

How to perform the Cossack squat:

• Lunge to the side so that the trailing leg is extended.
• Shift the weight over the lunging leg, keeping the torso upright.
• Maintain knee extension in the trailing leg.
• Shift the hips back and towards the trailing leg to lengthen the adductors.

3. World’s Greatest Stretch

As the name implies, this stretch is one of the best, and for good reason. The stretch addresses many different muscles involved in running.

But, it mainly works the proximal hamstring and adductors of the lunging leg and the hip flexor of the trailing leg. Plus, if you add rotation, you can improve your thoracic spine rotation.

How to perform the world’s greatest stretch:

• Lunge forward far enough to achieve a vertical shin.
• Bend forward, placing the opposite hand on the ground.
• Reach the same side elbow towards the heel of the forward leg.
• Hold for several seconds, then rotate the same side arm towards the ceiling (optional).

4. Dynamic Pigeon Pose

The dynamic pigeon pose is a spin on the common yoga stretch. The pigeon pose stretches the piriformis muscle and the glute muscle group. These muscles originate in the pelvis and insert into the femur.

When these muscle groups are tight, they can limit your ability to achieve a full stride and cause external rotation of the legs while you run, which can alter your stride mechanics.

How to perform the dynamic pigeon pose:

• Reach one leg up and over the other leg.
• Achieve a “figure four” position in the standing position.
• While maintaining balance, shift your weight back and down towards the leg that is up.
• Hold for several seconds, then return the leg to the ground.

5. Hamstring Scoops

The hamstring scoop targets the hamstring muscle group specifically. Hamstring injuries are common in runners. The hamstrings play essential roles while running, including assisting the glutes in extending the hip as the foot pushes off the ground to propel the body forward.

The hamstrings also flex the knee joint, allowing it to swing through to begin the next stride.

Lastly, they assist in knee stability and deceleration during ground contact and late swing phase. Although stretching does not necessarily correlate to injury prevention, it is vital to maintain flexibility to promote optimal stride mechanics.

How to perform the hamstring scoop:

• Step forward with a moderate stride length.
• Keep the toe of the forward leg pointed up.
• Shift the hips and weight backward.
• Bend at the waist and reach down towards the heel of the forward leg in a scooping motion.
• Step through and return the legs together.

6. Butt Kicks

Butt kicks target the quad muscle and the ability of the knee to flex or bend as you run. Having the ability to flex the knee fully during your running stride is essential for preventing hamstring injuries.

If the knee does not flex fully, it causes an overstriding of the same side leg, which can put the hamstring in a suboptimal position and put it at risk for strain. The butt kick mimics this action and acts on the quad to improve the ability of the quads to lengthen.

How to perform the butt kick:

• Stand tall and initiate a running motion.
• Engage your core muscles.
• Actively pull your heel as far to your buttocks as possible.
• Alternate your legs with each rep.
• Coordinate your arm movements to counter leg movement.
• Gradually increase the range with each rep.

7. Frankenstein Walks

The Frankenstein walk is another great option for the hamstring muscles. This variation focuses on an active leg swing, which is more sport-specific to running.

This dynamic stretch also targets the hip flexors and lower back. Frankenstein walks involve moving forward with each rep, or you can hold on to a wall or other support surface and perform one leg at a time.

How to perform the Frankenstein walk:

• Begin with feet together, standing tall.
• Engage your core muscles.
• Begin by walking forward with the arms flexed to 90 degrees.
• Keeping the swing leg extended, use the hip flexors to raise the leg to hand level.
• Once you feel a stretching sensation, lower the leg to the ground and repeat on the opposite leg.

8. Lateral Leg Swings

Lateral leg swings are similar to the Frankenstein walks; however, they target the sides of the hip or the hip abductors as well as the hip adductors. These include the gluteus medius, minimus, and tensor fascia lata (TFL). They target the adductor magnus, longus, brevis, and gracilis on the opposite side of the hip.

When either of these muscle groups is tight and restricted, it can cause gait mechanics issues that alter forces acting on the ankle, knee, and joint and affect running performance.

How to perform the lateral leg swing:

• Begin standing tall.
• Hold on to a support surface that allows for leg clearance.
• Initiate the movement by swinging one leg laterally as far out as possible.
• Reverse direction and swing the same leg across the body.
• Repeat for several repetitions, keeping the torso upright.

9. High Knees

High knees are a dynamic stretch for the glutes, hamstrings, erectors, and the adductor magnus. High knees are great for runners because it resembles the stride motion.

It works to lengthen the back side of the hip gradually. Still, it also allows you to introduce the ankle and calf to plyometric contractions involved in running. Plyometric contractions are when the muscles contract rapidly to propel the limb or body in a specific direction, such as with single-leg hopping.

How to perform high knees:

• Begin standing tall with feet under the hips.
• Initiate by driving one knee into the air simultaneously with the opposite arm rising with a 90-degree elbow position.
• Once you feel a stretch, return the leg to the ground as you lift the opposite knee and arm.
• Extend the opposing arm behind the body in a running action.

10. Hurdle Step Overs

The hurdle step-over targets the hip joint and the muscles that surround it. It works to expand all hip motions, as the step-over movement requires motion in all planes. You can use actual hurdles or simulate the motion that it would require as you progress forward.

How to perform the hurdle step-over:

• Begin standing tall with feet under the hips.
• Lift one knee laterally away from the body as high as possible.
• Smoothly bring the leg forward and over the hurdle if you have one.
• Bring the knee towards the midline and return it to the ground.
• Repeat on the opposite leg or prepare for another repetition on the same leg.

11. Ankle-Controlled Articular Rotations (CARs)

Ankle CARs are an excellent option for increasing the total range of motion at the ankle while also building motor control and strength in the joint. The concept of CARs was made popular by the folks at Functional Range Conditioning (FRC).

The movements operate on the premise that all joints should be able to rotate fully, passively, and actively. CARs are great for expanding motion and increasing blood flow to the joint pre-run.

How to perform the ankle CAR:

• Begin sitting on the ground or an elevated surface.
• Grab under the thigh to elevate the ankle.
• Pull the toes up towards the sky to dorsiflex the ankle and rotate the ankle outwards as far as possible.
• Continue to rotate in a circular fashion, mimicking an ankle circle reaching the outer limits of ankle motion.
• After a full rotation, reverse direction to complete the repetition.

12. Tibial CARs

Tibial CARs are the same as ankle CARs but for the knee joint. They also have a very similar setup.

How to perform the tibial CAR:

• Begin sitting on the ground or an elevated surface.
• Grab under the thigh to elevate the leg.
• Start in a flexed knee position.
• Moving only the shin bone, turn the lower leg out and extend the knee.
• Maintaining knee extension, rotate the shin bone inwards.
• Maintain inward rotation as you flex the knee.
• Reverse direction to complete the repetition.

13. Inchworms

The inchworm combines push-up, plank, and posterior chain flexibility exercises. I love this exercise as a pre-run stretch because not only does it help to mobilize the back side of the body, but it can also help elevate the body’s core temperature.

This will help your muscles and joints to move more freely and prime your cardiovascular system.

How to perform the inchworm:

• Begin standing with feet under the hips and core engaged.
• Perform a forward fold down, placing the hands on the ground.
• Walk the hands forward until your torso is parallel to the ground.
• Perform a push-up.
• Walk your feet to your hands.

14. Tri-Planar Reach

The tri-planer reach is a great mobility drill for the lower back. It gradually allows the lower back to increase its ability to rotate, bend side to side, and flex and extend.

While you run, the lower back rotates when the limbs alternate during the gait pattern. A decent range of motion in the lower back is critical to ensure it stays pain-free on longer runs.

How to perform the tri-planar reach:

• Stand upright with a wider-than-hip-width stance.
• Reach across the body with one arm as far as possible.
• Allow the torso to rotate, and then repeat with the other arm.
• Perform several repetitions.
• Reach overhead with one arm as far as possible.
• Bend the torso sideways, and then repeat with the other arm.
• Perform several repetitions.
• Reach down towards the floor with both arms.
• Reverse direction and reach the hands to the ceiling.
• Perform several repetitions.

15. Plantar Rolling

It is easy to overlook foot muscles when pre-run stretching. This can be a huge mistake as many of the muscles, fascia, and nerves in the feet can affect the mobility of the structures up the chain.

By rolling your feet on a lacrosse ball or something similar, you can get the tissues moving better and optimize your connection to the ground with each stride.

How to perform plantar rolling:

• Place a hard ball on the ground (lacrosse, baseball, golf ball, etc.)
• Place your foot on the ball.
• Perform back-and-forth and circular motions on the ball.
• Search for any particularly tight areas and allow the ball to press into the soft tissues.
• Repeat for several minutes.

Why Stretching Will Benefit You

Stretching is essential for runners because there are ranges of motion required by each joint to work optimally. If joints in the lower body cannot move as they should, they can cause compensations in joints above and below, leading to poor run performance and overuse injuries over time.

Different Types of Stretching

Although dynamic and static stretching can increase flexibility, not all stretching is equal (1). You’ll notice that none of the stretches or mobilizing techniques I listed above involve static stretching.

These stretches are for “pre-running,” and static stretching before exercise can reduce muscle strength and power. So, when preparing for exercise, you will want to keep your stretches dynamic to mobilize and elevate your core body temperature.

Dynamic Stretching

It involves continuous movement throughout the available range of motion (2). It is best for elevating core temperature, increasing blood flow, and improving exercise-specific mobility.

Static Stretching

It involves holding a stretch for fifteen to sixty seconds or more (2). It is best for decreasing the resistance to stretch by a muscle and stimulating the parasympathetic nervous system for recovery.

FAQ’s

How long should you hold the stretch?

Dynamic stretches should only be held for a few seconds, if at all. The goal is to gently move through and expand the available range of motion.

The optimal duration to hold a stretch for static stretching varies in the literature, but a hold time of thirty to sixty seconds per muscle group can be effective. (2)

Should I stretch after my run, too?

Yes! Post-run stretching can help keep your muscles moving well for the next training day. When paired with breathing exercises, it can also promote parasympathetic tone and kickstart recovery. (3)

Should I do all of these stretches every day?

No, these stretches are a list of options for you before you run. You only need to do some of these each day. Select the ones you feel you need most based on your unique needs. Consider consulting with a professional to be evaluated and get an individualized mobility program.

Conclusion

Incorporating these stretches into your pre-run rituals will make you feel better on your run than ever. Warming up for your run is more than simply going from a leisurely pace to a faster pace.

Reclaiming your mobility from the previous training day is critical for keeping performance high and injury at bay. Try these stretches and see how they can help you run further and faster and stay pain-free!

References

1. O’Sullivan K, Murray E, Sainsbury D. The effect of warm-up, static stretching and dynamic stretching on hamstring flexibility in previously injured subjects. BMC Musculoskelet Disord. 2009 Apr 16;10:37. doi: 10.1186/1471-2474-10-37. PMID: 19371432; PMCID: PMC2679703.
2. Su H, Chang NJ, Wu WL, Guo LY, Chu IH. Acute Effects of Foam Rolling, Static Stretching, and Dynamic Stretching During Warm-ups on Muscular Flexibility and Strength in Young Adults. J Sport Rehabil. 2017 Nov;26(6):469-477. doi: 10.1123/jsr.2016-0102. Epub 2016 Oct 13. PMID: 27736289.
3. Sinha AN, Deepak D, Gusain VS. Assessment of the effects of pranayama/alternate nostril breathing on the parasympathetic nervous system in young adults. J Clin Diagn Res. 2013 May;7(5):821-3. doi: 10.7860/JCDR/2013/4750.2948. Epub 2013 May 1. PMID: 23814719; PMCID: PMC3681046.

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