Five Pre-Run Moves That Will Wake Up Your Muscles and Help You Run Stronger
Runner's World
February 13, 2026
AI-Generated Deep Dive Summary
Dynamic stretching before a run can significantly enhance performance, as shown by research. A 2017 study found that runners who performed dynamic warm-ups were able to run nearly two and a half minutes longer before tiring compared to those who sat still. The article highlights five specific dynamic exercises demonstrated by Roman Siromakha, a certified trainer, which are designed to be completed in under five minutes. These moves target key muscle groups, including hip flexors, legs, hamstrings, plantar flexors, and hip extensors, helping runners prepare more effectively than traditional static stretches.
The first exercise, the Hip Flexor Warmup, involves standing tall and alternately lifting each knee while swinging the opposite arm forward, mimicking a running motion. This is repeated 10 times per leg. The Leg Flexor Stretch focuses on engaging the quads by bringing one knee toward the chest while swinging arms in a running motion and then extending the leg straight. Similarly, the Leg Extensor Stretch targets the hamstrings by bending one knee to bring the heel to the glute while swinging arms forward and backward.
The Plantar Flexor Stretch involves standing with hands on hips, lifting one foot, keeping the knee straight, and flexing the foot upward. This is repeated 10 times per leg. Finally, the Hip Extensor Stretch begins by hinging forward at the hips, bringing one knee toward the chest while swinging the opposite arm forward, then quickly kicking the leg back while maintaining balance with arm swings. Each exercise is designed to be quick and effective, ensuring a full-body dynamic warm-up that primes runners for stronger performance.
These exercises matter because they not only improve running efficiency but also reduce the risk of injury by preparing muscles dynamically rather than statically. Unlike traditional stretching, which can sometimes restrict movement, dynamic stretches mimic the act of running, activating muscles and increasing blood flow
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Originally published on Runner's World on 2/13/2026