Dynamic Stretching: Your Pre-Run Power Boost

Dynamic stretches are more than just warm-ups — they’re active movements that prime your muscles and joints for the demands of running. By activating key muscle groups, these stretches improve mobility, enhance performance, and lower your risk of injury. Spend 5–8 minutes before your next run cycling through these moves to feel stronger and more prepared from the very first step.

1. Front-to-Back Leg Swings. Stand tall and swing each leg forward and back in a controlled motion. You’ll wake up your hips, hamstrings, and quads. Add arm swings to challenge balance and engage your core.

2. Side-to-Side Pendulum Swing. With feet hip-width apart, swing one leg side to side across your body. This loosens your inner and outer thighs, building flexibility for smoother stride transitions.

3. Open & Close the Gates. Imagine stepping through a gate: lift your knee up, rotate it out, and lower your foot (open). Reverse the motion to close. This move strengthens hip and pelvic stability while keeping your knees aligned.

4. Toy Soldier Kicks. Extend each leg straight in front of you and kick toward the opposite hand. You’ll stretch your hamstrings while firing up your core — great for stride length and posture.

5. Arm Circles. With arms extended at your sides, rotate them in small then larger circles. This simple drill loosens the shoulders and upper body, key for efficient arm drive during a run.

6. Ankle Rotations. Lift one foot slightly off the ground and rotate your ankle in slow circles. This primes your ankles and calves for stability with every push-off.

7. Hip Hulas. Hands on hips, bend side to side, then rotate in circles like you’re hula-hooping. This activates your core and midsection, keeping your stride fluid and controlled.

👉 Think of dynamic stretching as tuning your body before the workout begins. When your muscles are awake and moving, you’re not just ready to run — you’re ready to run better.