5 essential stretches for runners, according to personal trainers

• It's essential to stretch before running to reduce the risk of injury and improve performance.
• Some of the best running stretches include high knees, lateral lunges, and butt kicks.
• You should stretch for 10-minutes before running to make sure you are properly warmed up.
• Visit Insider's Health Reference library for more advice.

Warming up before physical activity can reduce your risk of injury and improve your performance. Stretching before running – even if you plan on a slow, short run – is especially important for your joints.

Here's why you should stretch before every run and how to stretch properly.

Why you should stretch before running

Stretching before a run ensures your muscles are adequately warmed up and prepared for the motions you are about to perform, says John Gallucci, Jr., DPT, CEO of JAG-ONE Physical Therapy in New Jersey.

"Think of your muscles as a rubber band. If it is warm outside and you pull a rubber band it stretches very easily," Gallucci says. "If you stick the rubber band in a freezer and try to stretch it, it will break beyond repair. The same rules apply to the muscles in the body."

Performing a dynamic, or active, warm-up helps get the blood pumping to your muscles, which decreases the risk of muscle tears.

For example, a small 2019 study found that dynamic stretching - including 10 sets of warm-up exercises with 15 repetitions each - reduced hamstring muscle stiffness and increased range of motion. This reduces your risk of hamstring injuries, Gallucci says, one of the most common injuries in athletes.

You should stretch before every run, even if you don't plan to go far or are heading out for a light jog. Stretching every time increases mobility, allows for joints to move through their full range of motion, and enables muscles to work more effectively.

How to stretch before a run

There are two main types of stretching: dynamic and static.

Dynamic stretching is better to do before a run than static stretching, Gallucci says. Dynamic stretching uses movement to lengthen and warm up the muscles - such as high kicks, lunges, and jumping jacks - and increase the blood flow. Static stretching is performed as a stretch and hold, and should be done as part of a cool down to help muscles relax.

You should stretch for about five to 10 minutes before running, says Kevin Pennington, manager of athletic training and sports performance at Northwestern Medicine. You should also make sure to do the same stretching exercises on both legs or both sides of your body for consistency and balance.

"You don't want to strength train on only one side of your body, so you shouldn't stretch just one side either," Pennington says. For example, if you warm up with lunges or leg swings, do the same number on each side.

Stretches to do before running

Here are some examples of the best dynamic stretches to perform before running.

Straight leg kicks

1. Stand up straight and place both arms out in front of you parallel to the ground.
2. Kick each leg up trying to reach the height of your hands.

Perform for 10 repetitions on each side, three times.

Targets: Hamstrings and hip flexors

Butt kicks

1. Start standing and slowly jog in place.
2. Kick each leg behind you, bringing your heel to your buttocks.

Perform for 30 seconds and repeat two times with a 15-second break in between.

Targets: Quadriceps, hip flexors, ankles, and knees

High knees

1. Stand up straight and place both arms slightly in front of you at a 90-degree angle.
2. Slowly jog in place, bringing each knee up to make contact with your hand.

Perform for 30 seconds and repeat two times with a 15-second break in between.

Targets: Hip flexors, knees, and ankles

This stretch is a good option if you are running outside or on an uneven surface as it helps improve coordination and agility.

Floor sweeps

1. Stand up straight and place one foot out in front of you with your heel touching the ground and your toe pointing up.
2. Bend over at the hips and try to sweep your hands on the floor.
3. Walk while performing this exercise and alternate legs.

Repeat for 10 repetitions on each side, three times.

Targets: Hamstrings, glutes, and calves

Lateral (side) lunges

1. Start by standing with your feet slightly farther than hips-width apart.
2. Lunge to the right side without letting your knee go over your toes.
3. Return to your starting position and repeat on the left side.

Do 10 repetitions on each side, three times.

Targets: Glutes and quadriceps, which help protect your knees and ankles when you run

Insider's takeaway

Properly stretching before a run can help you avoid injuries like hamstring strains or plantar fasciitis - and even improve your performance. Stretch for five to 10 minutes before running, focusing on dynamic stretches that get your blood pumping and raise your body temperature to warm up your muscles.

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