Short On Time? Here's How to Squeeze In a Pre-Run Stretch In Less Than 5 Minutes

If you're rushing to squeeze in a run, you might be tempted to ax your warm-up and jump straight into your exercise routine. But bear in mind that blowing off your pre-run stretches could hold you back during (and even after) your workout.

Inconvenient as warming up before a run might seem when you’re itching to get started, its benefits make it worth prioritizing. “It really helps you run better and avoid getting injured,” Peloton instructor Susie Chan says. “You'll have a better experience.” 

The best part? It takes less than five minutes from start to finish. So, we asked experts to explain the importance of warming up before a run and deliver advice on how to do it as efficiently as possible.

Why Should You Stretch Before Running?

There are many reasons to stretch before running, but before we unpack them, it’s important to know the difference between the two main types of stretches: static and dynamic. While doing static stretches, you hold a position for a set amount of time (think: 30 to 60 seconds). Dynamic stretching is more active and involves moving your limbs through a full range of motion.

This article focuses on the latter, as dynamic stretches are considered the “gold standard of how you would warm up before a run,” says Anh Bui, a California-based physical therapist and founder of Run Resiliently. Susie also suggests sticking to dynamic stretching before a run and avoiding any “long holds” (which can actually come in handy after a workout, but more on that later).

The benefits of doing dynamic stretches before a run include:

How to Stretch Before Running

Now that you know why it’s important to stretch before running, let’s break down how to do it correctly. Below, you’ll find dynamic stretches that target key areas of your body:

The muscles and joints in these areas of your body all play a major role in helping you stride, so it’s important to properly warm them up before hitting the road, trails, or treadmill. That said, don’t feel like you need to do every single stretch listed below; We’ll explain exactly how to put them together into the perfect pre-run sequence.

How to Stretch Your Upper Body

Most people think of running as a lower body activity, but proper running form also requires upper body coordination and activation, Agnew says. More specifically, you want a strong arm swing and upright posture. Here are two great stretches to prime your upper body for a run.

High Knees

Beginner’s Tip: As you do high knees, focus on keeping your trunk upright. Imagine there’s a string connecting the top of your head to the ceiling to help you maintain good posture.

High Knees with a Twist

How to Stretch Your Hips

Many people don’t fully extend their hips as they run, Agnew says, and this error in form can limit their stride and make it harder to engage their glutes. He recommends doing stretches that require a more extended range of motion in your hips than you need while running. That way, you’ll have all the mobility necessary to run comfortably and effectively, he says. Here are two hip stretches to try.

Walking Figure 4 Stretch

Hurdle Step

How to Stretch Your Quads and Hamstrings

Your hamstrings help your body decrease its running speed and prepare for the impact of your foot hitting the ground, which your quads absorb, Agnew explains. Here are two moves to try to stretch these areas. (The first one activates your quads, and the second one focuses on your hamstrings.)

Walking Quad Stretch

Walking Hamstring Sweep

How to Stretch Your Calves, Feet, and Ankles

People tend to overlook their calves during pre-run stretching sessions, Agnew says. But that’s a mistake considering your calves help you change speed and reduce injury risk. Plus, they’re connected to your feet and ankles, which absorb ground force and help power your stride. Here are two dynamic stretches that target your lower leg. 

Walking Calf Raises

Heel Walks

How to Build an Efficient Routine for You

The dynamic stretches mentioned above are great for activating key body parts before a run, but as we mentioned earlier, you don’t need to do all of them before every run. “The most important warm-up is the one you're going to do consistently. And the only way you're going to do it consistently is if it fits in your schedule,” Agnew says. 

Here’s his step-by-step plan for how to build a pre-running stretch sequence.

If you have some extra time, consider adding on one or two glute activation exercises (such as clamshells or side steps) for an even more well-rounded warm-up. For more guidance, Peloton App users can choose from a variety of stretching routines, like this 5-Minute Pre-Run Warm-Up led by Susie.

It’s also worth noting that the duration of your warm-up depends on the intensity of your run. “If you're going to do a nice, easy run, your warm-up would be different than if you were hitting a hard HIIT interval,” Susie explains. “The higher the intensity of work, the longer the warm-up needs to be.”

Should You Also Stretch After Running?

It’s much more important to stretch before your workout than it is to stretch after. From a physical standpoint, post-run stretching isn’t as beneficial as people think, Agnew says. However, if you enjoy stretching after a workout, go right ahead. As long as you don’t push your body too hard, Bui says there’s no harm. She recommends holding easy static stretches for anywhere from 30 seconds to two minutes.

If you want a cooldown that offers proven benefits, consider foam rolling. When done correctly, foam roller exercises can aid in your recovery and even increase your range of motion. You can target the same muscles you did during your warm-up for 10 to 15 minutes, or you can follow along with a foam rolling class in the Peloton App, like this 10-Minute Foam Rolling: Quads & Hamstrings or this 10-Minute Foam Rolling: Hips led by Peloton instructor Hannah Corbin.