Many runners know they should warm up, but a lot of them skip stretching and head out for their run right after putting on their shoes. We understand the urge to start running right away. Whether you're pressed for time or just excited to hit the trails or roads, stretching might seem like a hassle and a waste of time.

So is warming up really that important?

Yes, warming up and stretching before a run is very important for staying safe and healthy. If you don't stretch or if you don't do the right stretches, you could hurt yourself.

Pre-run stretches can be quick and simple. Spending just a few minutes on some easy stretches before you run can really help your performance and health. Warming up your muscles is worth the short time it takes!

Below, you’ll find a quick primer on why to stretch, how to stretch (dynamic vs. static), several coach-approved drills you can plug into any warm-up, and tips to choose the right moves for the run ahead.

Why Do We Need to Stretch Before a Run?

Running is great for your mind and body, but it can be tough on your knees, hips, and other parts of your body because it's a high-impact activity. As more people begin running, there are also more injuries, often because they don’t warm up properly or care for their bodies.

Stretching is an easy and fast way to get your body ready and enjoy many health and performance benefits. Here are just a few of the benefits of warming up:

Temperature and circulation: Gentle movement increases muscle temperature and blood flow, helping tissues contract and relax more efficiently.

Neuromuscular readiness: You’re rehearsing the exact joint angles and coordination patterns you’ll use when running.

Range of motion (ROM) where you need it: Stride-friendly ROM in the ankles, hips, and thoracic spine without turning your legs into noodles.

Perceived effort: Many runners feel smoother and need fewer minutes to “find their legs” after a good warm-up.

Injury prevention can be tricky. A big study with army recruits showed that a common routine of stretching before exercising didn't significantly lower the risk of lower-limb injuries. Instead, a person's fitness level was a more important factor.

That doesn’t mean warm-ups are useless—just that static stretching alone isn’t a silver bullet.

Understanding the Different Types of Stretches

When people think of stretching, they usually picture static stretching. This kind of stretching involves holding a position or stretch for a certain amount of time. Examples of static stretches are arm crossovers, touching your toes, and the butterfly stretch.

Static stretches are important for running and athletics, but if you want the best stretches to do before a run, you should focus on dynamic stretches.

Dynamic stretching is great for getting your body ready for a run. It helps wake up the muscles you need and lowers the chance of getting hurt during intense workouts like running. These exercises involve moving your body gently and repeatedly through different motions. This type of active stretching helps reduce stiffness, boosts blood circulation, and improves how far you can move your joints.

Best Pre-Run Stretches to Add to Your Warm-Up Routine

Lateral Leg Swings

What it does: Opens the hips into abduction/adduction, greasing side-to-side control your pelvis needs while you run.

How: Stand with one hand on a wall or fence. Keeping your torso tall and your stance leg rooted, swing the free leg across your body and then out to the side—controlled, not flailing. Start small and increase the arc as it feels good. 12–15 swings per leg.

Coaching cues: Toes forward, ribcage stacked over pelvis, minimal trunk sway. Think “smooth metronome,” not “wrecking ball.”

Forward Leg Swings

What it does: Primes hip flexors/hamstrings for the front-to-back action of running; adds dynamic hamstring length without static holding.

How: Face the support and swing one leg forward and back. Keep your knee mostly straight but not locked, and avoid leaning back as the leg swings forward. 12–15 swings per leg.

Coaching cues: Tall posture, quiet core, let the swing happen rather than forcing it. Increase height gradually.

Side Lunges

What it does: Loads adductors and glutes through a long stride sideways, teaching the hips to sit back while the foot stays flat—great for runners who collapse inward at the knee.

How: Stand wide. Shift your weight to the right, sitting your hips back and bending the right knee while the left leg stays straight and long. Chest up. Push through the right foot to return center; repeat to the left. 8–10 reps each way.

Coaching cues: Keep the whole foot grounded on the bending side; knee tracks over mid-foot. Feel inner-thigh stretch on the straight leg and glute load on the bending side.

High Knees

What it does: Elevates heart rate, coordinates arm-leg timing, and reinforces quick ground contacts and front-side mechanics.

How: Light jog in place or moving forward 10–20 meters, driving one knee toward hip height while the opposite arm pumps. Land softly on the mid-foot and keep cadence high.

Coaching cues: Think “quick and light,” not “high and hard.” Keep ankles stiff (springy), ribs stacked, and eyes level. Two passes of 10–20 meters.

High Skips

What it does: Adds a plyometric, elastic component—gentle stiffness through the ankle/Achilles and a little pop for turnover.

How: Skip forward with an emphasis on vertical lift. Drive one knee up and opposite arm forward as you push off the ground. Stay relaxed; let rhythm build naturally. Two passes of 10–20 meters.

Coaching cues: Land under your center of mass. Hips tall, gaze forward, arms like a running pattern (not flared out).

Arm Circles

What it does: Frees the shoulders and upper back so your arm carriage can stay compact and efficient—critical for rhythm and breathing.

How: Stand tall, extend arms to the sides, and make small circles forward for 20–30 seconds, then backward. Progress to medium, then large circles without shrugging.

Coaching cues: Keep neck long and ribs down. Think of polishing the shoulder joint, not arching your low back.

Choosing the Best Pre-Run Stretches for Your Runs

Putting It Together: A Sample 5–8 Minute Pre-Run Warm-Up

1. Easy walk or jog: 2 minutes to raise temperature.
2. Lateral Leg Swings: 12–15/side
3. Forward Leg Swings: 12–15/side
4. Side Lunges: 8–10/side
5. Arm Circles: 30 seconds each direction, small → medium → large
6. High Knees: 2 × 10–20 m
7. High Skips: 2 × 10–20 m
8. Heel-to-Toe Walks: 10–15/side

You should feel warm, coordinated, and slightly springy—ready to roll.

For a better warm-up, try using a Coospo heart rate monitor. Keeping track of your heart rate during your pre-run stretches helps you see when your body moves from resting to the ideal warm-up zone—usually around 50–60% of your maximum heart rate. This way, you can avoid starting your run too cold (which can make you feel sluggish or increase the risk of injury) or pushing too hard before your workout. With real-time heart rate feedback, you can adjust how hard you warm up, ensuring you're ready to go when you start your run.