What Are the Best Pre- and Post-Running Stretches?

The next time you post about running, could you include any pre- or post-run stretching routine you do?
—Thanks!

Like most runners, I hate stretching. As a result, I have avoided learning anything about it. My approach to stretching is to just do whatever my running coach, the incomparable Kaitlin Goodman from Running Joyfully, tells me to do. So I will let her answer and tell you what to do. —Emily

To get warmed up before heading out for a run, I recommend doing a dynamic warmup, where you continuously move through a series of exercises, as opposed to doing static stretching (e.g. holding a deep stretch for 20 to 30 seconds). Dynamic warmups help increase blood flow and circulation, improve range of motion, and elevate your heart rate — all things that will help you feel better on the run! Dynamic stretching and activation drills are great to do before a quality workout (like intervals or a tempo), before a long run, or on days when you’re feeling sluggish and your body needs a little extra time to wake up before running.

Here are a few dynamic pre-run exercises to get your body ready to run. And here’s a video of how to do them!