Last updated: April 28, 2026
TL;DR
Dynamic stretches before a long run prepare your muscles for effort, increase your range of motion, and reduce injury risk. Five proven moves: leg swings, dynamic lunges, high knees, butt kicks, and ankle/hip rotations. Save static stretching for after the run, not before. Heading out for a half marathon? See our half marathon training and race-day tips.
Whether you are a beginner or an experienced runner, warming up before a long run is essential to prevent injuries and improve performance. Dynamic stretching is especially recommended as it prepares your muscles for effort while increasing your range of motion. Here are the best stretches to include in your warm-up routine.
What do leg swings do?
Leg swings help activate leg muscles and improve hip flexibility.
- Hold onto a wall or a pole for balance.
- Swing one leg forward and backward about ten times, then switch sides.
- Repeat the movement laterally to engage the adductor muscles.
Why are dynamic lunges effective?
Dynamic lunges warm up the quadriceps, hamstrings, and glutes while improving stability.
- Take a big step forward and bend your front leg at a 90° angle.
- Return to a standing position and switch legs.
- Repeat about ten times for each leg.
How do high knees help?
This movement boosts blood circulation and activates lower-body muscles.
- Run in place while lifting your knees as high as possible.
- Perform this exercise for about 30 seconds.
What are butt kicks for?
Ideal for activating the hamstrings and improving muscle elasticity.
- Run in place, alternately bringing your heels toward your glutes.
- Repeat for 30 seconds.
Why include ankle and hip rotations?
These movements help warm up the joints and prevent muscle tightness.
- Make circles with your ankles in both directions.
- Perform hip rotations while keeping your feet firmly planted on the ground.
Why should you avoid static stretches before running?
Unlike dynamic stretching, static stretching (holding a position without moving) can reduce muscle responsiveness and increase the risk of injury if done before a run. Instead, static stretching is better suited for post-run recovery.
What's the takeaway?
Incorporating these dynamic stretches into your warm-up routine will help enhance performance and reduce the risk of injuries. Always take the time to prepare properly before heading out for a long-distance run — your body will thank you. Once you're warmed up, also think about the small details: comfortable shoes, hydration, and where you'll carry your phone — see our guide on where to carry your phone while running.
Last updated: April 28, 2026
