There has been lots of debate as to whether runners should stretch before or after a run for best performance and injury prevention. I admit that I rarely if ever stretch before running as I am rushing out to the door to make it to meet our group. I also admit that I am tight in the morning and for sure could benefit from a few quick Pre Run Stretches.
Our local Road Runner Sports set up an injury prevention and stretching workshop for us last weekend “run” by Jose Chacon at Stretch Moves He demonstrated a few quick and easy pre run stretches to help us loosen up and still get out the door in time. I am sharing them with you in the hopes that you find them helpful as well.
3 Pre Run Stretches
Tell me-Do you do pre-run stretches? What’s your favorite?
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Linking up with Coach Debbie, Suzlyfe, Running on Happy & Crazy Running Girl
Oh these are great, thanks for sharing! I have been much more diligent about pre-run dynamic stretching since I have been injured. Always good to have some new stretches to add 🙂
These were a little different than the ones I had been doing. Hope you find them useful!
I am trying to do some dynamic stretches but these look good!
They are a little different than the few I had been doing. Felt good!
These are great stretches but you have to do them gently, so you don’t injure your “cold” muscles! I like to foam roll before I run, especially when I’m sore from a previous workout.
Yes I like to foam roll as well but I usually do it afterwards. In general I know I really need to stretch more before and after my runs.
Totally adding this to my warm up for my running group! Thanks for linking up 🙂
Thanks! They are a little different and I felt like they really helped me. Now I just have to keep doing them 🙂
I have a whole dynamic stretching routine. I do the groiners (that first one), sometimes, when I’m running on the treadmill or before I head out in the neighborhood (which I’ve been totally avoiding for months, but I think I’ll run here tomorrow as I really need to get in some hills!).
Lots of squats. Lunges. Leg swings.
I’d really rather just go & run, but being prone to injury, I’m better when I take the time to warm up!
I know it’s hard to always find the extra few minutes to warm up properly but I know it’s good for me too.
I always urge dynamic stretches and activations, but I do love a good hip flexor opener! I Like a quick Bow/Dancer’s pose.
Ah the hip flexor is always so tight for me. I am really trying to find the extra few minutes to stretch and warm up properly
I am terrible at stretching, both before and after! Thanks for the reminder!!! I’ll try these stretches out for sure!
It is hard to find the extra few minutes sometimes but for me it really helps. Hope you find them useful!
I rarely stretch before I run (though my husband swears that his pre-run calf stretches keep Achilles tendinitis at bay). If I do, it’s usually dynamic type stretching before a speed workout. I do like the idea of hip opening moves though. My hips are MY Achilles heel haha 🙂
ha yes my hips are always tight as well. I am trying to add in more stretches pre run as I try to outrun injuries while building up mileage.
I never stretch pre-run….I rarely stretch post run. I know that is terrible, but I always feel like I don’t have even the extra minute, which is dumb, because I do. I do go to yoga 1-2 times a week which hopefully makes up a little for all the stretching I don’t do.
I think yoga does help me as well but I don’t do it enough for it to count as real stretching. Wow I am surprised that you dont’ have to stretch with the amount of mileage you have been doing.
Thanks for this, I’ll be trying these out for sure.
Oh good hope they help you as well.
These are some great tips, thank you for posting!! I’m good about stretching my calves beforehand, but I tend to forget about hip flexors and some of the other parts.
I can easily forget to stretch too and my hips really feel it.
I don’t normally stretch before a run for exactly the same reasons! These are great — going to try to get a few in before my run tonight. Thank you!!
Thanks! I am really trying to do more stretching pre run and hope it keeps me injury free
Great hope you find them helpful!
I don’t do a lot of pre-run stretches, but I’m all about the post run stretch-sesh!
I usually do not either but I am going to try
The one reason I was able to heal after my piriformis issue is because I learned to stretch properly. Thank you for posting!
Oh good to hear!
I’m terrible about stretching. I know I HAVE to start doing better (per my chiro). That hip flexor one is about to happen right now!
Oh good have fun! 🙂
LOVE that glute stretch!! Mine are tight…need to add this one into my routine.
The glute stretch is a good one!
Thank you for sharing this! I think we often get in a hurry and forget to take time to stretch properly. I will be incorporating these!
I know I do! I am trying to be better about it
i dont stretch enough pre run so thanks for sharing these 😉
I don’t either!
I don’t stretch nearly as much as I should before I head out for a run. Thanks for the reminder about needing to do so. I might try a couple of these before my run tomorrow.
Thanks! I am trying to be better about pre run stretching also.
I do not! YIKES! those look like some good ones though. My warm up consists of speed walking and shaking everything out- scientific right? Good info!
Hey what ever works for you is good!
Hmmm I’ll have to keep these in mind for Saturday morning. I never stretch before a race (I don’t really after a race or run either because I usually get busy blogging and forget!) so I could definitely use some pointers!
Well I might not try it for the first time before a race LOL
These are great ones to add into any warm up routine or even to do on the fly (like when sitting in the airport!). Thanks for sharing.
Oh yes that’s true you could also do them in the middle of the day too
I tend to perform these static stretches post run and I go through a set of 3-4 dynamic stretches PRE run. So I’ll do leg swings, reverse lunges with a brief hold, frankenstein walk, staggered stance twist. I believe static stretching has been linked to reduced power output according to some recent scholarly articles I’ve read (something about being too loose…your muscles are like springs etc..). So I try to keep my pre run warm up light and bouncy. 😉
There are certainly a lot of differing opinions on stretching. I think whatever works for you is great!
Oh heavens yes there sure are!! And just because something is claimed as “scholarly” doesn’t necessarily mean it’s right for your body type. As long as what you do protects your body then that’s what you should do. Our bodies’ physiology makeup is vastly different.
absolutely!!
Thanks for sharing!
I tend to not do pre-run stretches. I feel like they loosen me up a little too much and that makes me a little less stable. I do try to stretch afterwards, but I think it’s one of those things where everyone is different.
yes for sure. I am kind of stiff in the morning so I think it helps me to do them.
Those look like great stretches for runners. Did he have you do a little bit of a warm-up before starting the stretches, or did he think that rocking the knees in the hip opener warmed you up enough to let you stretch safely?
Yes rocking the knees did warm up the hips quite a bit I was surprised. Also with the sitting glute stretch we did not hold it but rather moved through it. It felt really good.
I am so bad at stretching before running. But since this one is less than five mins maybe I should start.
I figure I can find 5 extra minutes to stretch a little.
Oh these stretches look great! Makes me want to stretch just thinking about it 🙂 Love this post, thanks for sharing!
Well thanks! I did them this morning and felt they really helped
You know, I don’t do any of these stretches before a run, and I have probably the weakest hips around! I need to give these a try before my long run this weekend…I bet it would make me feel a lot better! Thanks for sharing!
My hips get so tight as well! I hope you find them useful
I too am bad about not stretching before my runs! I do love the pigeon pose tho! It always feels so good. I need to get in the habit of doing this more often!
Yes me too! Hope you find it helpful
I totally don’t stretch before a run. 🙂 After, yes. Before, nope! Thanks for linking up!
I am really making an effort to try to stretch before just for a few minutes and see what happens
ohhhh hip openers feel amazing!!
They do don’t they?!
Those are some good ones. I usually walk a bit and then do a little stretching– nothing too deep. The hips are always cranky for me, so these are great ones to add.
My hips are always tight too! I am making an effort to do these
I need to get better about stretching pre-run so something quick and easy is what I need. I’m going to try these before my intervals today!
Great hope they feel good for you too!
I’m definitely not a pre-run stretcher, but after a run I have to stretch my quads and calves! And a little piriformis stretch never hurts either! (Well, technically it’s uncomfortable bordering on painful, but it’s one of those “good hurts”!)
Oh I hear you! Those are the best kind
I tend to do more dynamic streching for Pre run stretches but I an see how these static stretcehs can be good too. The hip flexor one for sure!
Thanks for sharing!
These are really dynamic as well because you are moving through them and repeating them so that you are not holding them for any period of time. The hip flexor -yes!
These look great even for post-run!
I’ve never really gotten into pre-run stretches, I am more of a slow runner for the first mile or so to gradually warm up that way. Some people can pre-stretch others can’t, I am unfortunately in the can’t it seems like anytime I do I just pull something. However, I am big on post-run stretching.
In fact a little over 3 years ago when I tore my hip flexor, once it healed that exact hip flexor exercise was one that helped me get back to activity again.
It is a great hip flexor stretch for sure. Yes we are different-have to do what works!
Those stretches look like they would be so helpful for my hipflexor. They get so tight!
Mine do too hope they help you!
I am guilty of not doing enough stretching. These 3 stretches look simple to add in to my running. Thanks for sharing them!
I think we could all stretch some more with all that we do!
I’m just getting back into running and I don’t normally stretch before I run but I’m going to give these a try the next couple of times I go out. Thanks!
I hope you like them! Happy running and thanks for stopping by-have a wonderful week
These look great and aren’t the same old boring stretches I expected to see! I’m not a super dedicated runner, but I do try to run a little at the gym and my hips are so tight! Going to try these, thanks 🙂
My hips are really tight as well hope these will feel good for you. Thanks for stopping by today!
I love that hip flexor stretch. Definitely one of my favorites!
It’s a good one!
Oh I love your graphics for the different stretches! I pinned and shared each one 🙂
Thanks so much! They are great stretches for everyone really
This is great! I remember during my teenage years, I got injured once for not stretching before I run. Since then, I practice stretching before the run or the workout, as well as after. Because of that, I never got injured again.
Stretching is definitely important thanks for stopping by!