Here’s Why Dynamic Stretching Is So Important for Runners

Two experts explain why and when runners should practice dynamic stretches.

by Bill Pierce and Scott Murr

We’ve heard from all kinds of runners at the Furman Institute of Running and Scientific Training (FIRST) in Greenville, South Carolina, from those who want to get faster to those who want to continue to enjoy the sport for life and even those who’ve given up on running entirely. One thing they all have in common is they’ve stopped because injuries have made it too frustrating or too painful to continue.

It’s safe to say, the two of us—both longtime runners—spend a lot of time discussing what we can do now to increase the likelihood that we’ll log kilometres well into old age. We want to be able to keep doing what we love to do—and that’s probably a goal of yours, too. One way to achieve this goal is to practice dynamic stretches.

The Importance of Dynamic Stretching

Based on our experiences as athletes, coaches, and exercise scientists, we developed the 7-Hour Workout Week, which is detailed in our book Train Smart, Run Forever. The plan includes activities to enhance cardiorespiratory endurance, muscular strength and endurance, and flexibility. Many runners have confessed that they skip the resistance training, dynamic stretching, and cross-training we recommend, but these exercises are critical for staying healthy as you become fitter and faster.

Improving range of motion is an essential component of fitness training. The risk factors associated with poor flexibility include faulty posture, altered running mechanics, and risk of injury and pain. That’s why we recommend stretching every day—it’s just that important.

To get started with dynamic stretching—and make it a key part of your routine—these five moves are easy to do daily and take just minutes to complete. Remember: Five minutes today can prevent eight weeks on the injury list later.

How to use this list: Perform the dynamic stretches listed here every day and/or before every run. Below, Runner’s World+ coach, Jess Movold, demonstrates each move so you can learn the proper form. The entire routine takes less than FIVE minutes and can even be performed outside prerun. You need no equipment.

1. Side Lunge

1. With both feet forward, take a wide step to the right.
2. Bend right knee as you send hips back and shift weight over right foot to drop into a side lunge. Keep chest lifted.
3. Return to standing.
4. Repeat for 30 seconds.
5. Then switch sides.

2. Modified Single-Leg Deadlift

1. Stand on left leg with left knee slightly bent and touch right toes slightly behind left leg on the floor for balance.
2. Hinge at hips by slowly sending butt back and lowering until torso is parallel to the floor, keeping right toes on the ground to stabilize yourself.
3. Drive through left leg to stand up, extending hips.
4. Repeat for 30 seconds.
5. Then switch legs.

3. Straight-Leg Lateral Swing

1. With hands on a wall or something for support, shift weight to left leg.
2. With right leg straight, swing it across the front of body and out to right side in a fluid motion.
3. Do 12 reps
4. Then switch legs.

4. Bent-Knee Lateral Swing

1. With hands on a wall or something for support, shift weight to left leg.
2. Bend right knee to a 90-degree angle, and drive it toward left shoulder and then out to the right.
3. Do 12 reps.
4. Then switch legs.

5. Bent-Knee Forward Swing

1. With hands on a wall or something for support, shift weight to left leg.
2. Bend right knee to a 90-degree angle, and drive it up toward chest then extend the leg straight out behind you.
3. Do 12 reps.
4. Then switch legs.

This workout was adapted from Runner’s World Train Smart, Run Forever: How to Become a Fit and Healthy Lifelong Runner by Following the Innovative 7-Hour Workout Week, by Bill Pierce and Scott Murr, cofounders of FIRST.