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10 Easy Dynamic Stretches To Do Before You Run

I distinctly remember when I used to put on my running shoes, walk out the door and start running. Yeah, that’s totally old-school—and a perfect to get yourself injured.

I’d like to share with you ten easy dynamic stretches (courtesy of my coach and physical therapist) that I do EVERY day before I go for a run. Yep, every day, even if it means I have to cut a run short. Depending on my schedule, I will run for a half-mile, stop and perform these exercises. Alternatively, I will perform these exercises and then start my run.

If you are short on time you don’t have to do as many reps, but at least do half to get your body warmed up and ready to run. I also do a core and strength routine, but that is for another article.

Follow along with the video above to learn how to do these moves.

  1. High Knees (10-12 each leg)
  2. B-skips (2 x 20-25 meters)
  3. Leg Kicks (10-15 each leg)
  4. Open the Gate (10-15 each leg)
  5. Close the Gate (10-15 each leg)
  6. Karaoke (2x 20-25 meters)
  7. Walking Butt Kicks (10-12 each leg)
  8. Forward Leg Swings (10-12 each leg)
  9. Fast feet (2 x 10-15 meters)—NOTE: Not featured in the video
  10. Side leg swings (10-12 each leg)—NOTE: Not featured in the video

Do these stretches and get your body loose and ready to run!

Nat Runs Far

Nat Runs Far

Natalie Mitchell is NatRunsFar. Natalie is mom to three young kiddos and wife to her best friend. She is a seven-time marathoner, four-time Boston qualifier and five-time triathlete. Natalie enjoys taking her readers on a journey of running, inspiration, motherhood, chasing dreams and how to balance it all with a smile. When she isn't running, you'll find her playing with her kids on the beach, hiking, baking or reading. Natalie and her family also love to travel and you can find pictures of their outdoor adventures at and social media. She is an ambassador for Procompression and Stonyfield. Follow her daily musings on Instagram, Twitter and Facebook @NatRunsFar.