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5 Dynamic Stretches You Should Do To Start Your Run


On days when you’re feeling more achy than usual and can’t imagine running lest something snap, crackle or pop, here are a few movements you can add for a fuller warm-up. Pair them with our 5 move dynamic warm-up routine to feel loose and ready to run.

1. Knee Huggers

Pull your knee toward your chest with your hands, release, walk three steps and repeat on the opposite side.

2. Quad Stretcher

Pull one foot up toward your butt with your hands, release, walk three steps and repeat on the opposite side.

3. Lunge and Rotate

Step forward into a lunge, then rotate your torso toward the forward leg. Return to the start position. Complete three lunges and repeat on the opposite side.

4. Side Leg Swings

With both hands in front of you on a wall or fence, swing one leg from side to side, crossing in front of the standing leg, for 10 to 20 reps and switch legs.

5. Forward Leg Swings

With the wall or fence at your right side, swing your right leg forward and back 10 to 20 times and repeat on the other side.

Nicki Miller

Nicki Miller

Nicki Miller is the managing editor for Women's Running and spearheads our nutrition coverage. She’s an avid runner but also loves cycling (both on and off-road), yoga and all kinds of crazy videos to do at home. Formerly the editor of Martha’s Vineyard Magazine, Nicki started her journalism career at The Washington Post. Her first races were duathlons (run, bike, run) in her twenties with her husband, and then triathlons, completing the White Lake Half Ironman in North Carolina. Since joining Women’s Running in 2013, she’s been more focused on half marathons and trail running. Some of her proudest moments have been running the Boston Marathon (first 26.2), and becoming an RRCA certified running coach and helping others take up the sport.