12 Best Dynamic Stretches for a Full Pre-Run Warmup Routine

🏃‍♀️Dynamic stretches are an effective way to warm up your muscles before running.

🔥These 12 dynamic stretches can be customized and chosen based on individual preference and requirements.

⏱️Each dynamic stretch should be performed for about 30 seconds to properly warm up the muscle.

💪Dynamic stretches target major muscle groups such as the hips, quadriceps, glutes, calves, and hamstrings.

🔒Dynamic stretches also help improve balance, stability, and range of motion, reducing the risk of injuries.

How long should I hold each dynamic stretch?

—Each dynamic stretch should be held for about 30 seconds to properly warm up the muscle.

Can I customize the warmup routine by selecting specific dynamic stretches?

—Yes, you can choose the dynamic stretches that work best for you and suit your individual needs.

What are the major muscle groups targeted by these dynamic stretches?

—The major muscle groups targeted by these dynamic stretches include the hips, quadriceps, glutes, calves, and hamstrings.

Do these dynamic stretches help improve flexibility?

—Yes, performing these dynamic stretches regularly can help improve flexibility and range of motion.

Can dynamic stretches reduce the risk of injuries?

—Yes, dynamic stretches help improve balance, stability, and range of motion, reducing the risk of injuries.

00:00In this video, Caitlyn from Marathon Handbook demonstrates a comprehensive pre-run warmup routine consisting of 12 dynamic stretches.

00:43The first dynamic stretch is leg swings, which target the hip flexors, ankles, quads, glutes, and calves.

02:00Next, Caitlyn demonstrates lateral leg swings, which help improve hip flexibility.

02:59High knees are the third dynamic stretch, warming up the hip flexors and increasing heart rate.

03:59Fourth is butt kicks, a great dynamic stretch for the quads and calves.

04:57Caitlyn then demonstrates alternating walking forward lunges, targeting all leg muscles and hip flexors.

06:10Side lunges are the sixth dynamic stretch, providing a deep stretch for the inner thighs and quads.

07:02The windmill stretch is a great dynamic stretch for the hamstrings. Stand with feet wider than hip-width apart and reach for opposite toes.