Most people share a common running experience. You start off feeling slow and sluggish - wondering how long you've been running for and when it will be over - then something shifts. The body goes from heavy and stiff to warm and ready to run for miles.

This applies to all runners. Even the most experienced long-distance lovers have days when they're just not feeling it or when their body needs a little more to warm up. It's normal; however, there are certain things you can do to speed up the process.

A perfect running warm-up begins by doing the proper pre-run stretches. These simple movements have a profound effect on the whole run. From the first strides you take until you reach the finish line, a little bit of stretching goes a long way.

Here are ten stretches you need to start doing before every run.

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1. Lunge, Knee Up

The classic lunge is the most basic running stretch. This allows you to wake up the muscles in the legs without jolting them into action. A lunge activates the glutes, the hamstrings, and even the core.

To get the most out of this stretch, don't be afraid to move around a bit. Shift your body forward and backward on your standing (front) leg. You should feel the muscles activating right away without feeling a strain on them.

Hold a lunge for the same amount of time on each side. If you want a bit of a deeper stretch, put the back knee down on the ground.

2. Lunge, Knee Down

Resting the back knee while you're in a lunge allows the hip flexors to open up. This is a part of the body that beginner runners tend to forget about, but it's essential.

It doesn't matter how strong your hamstrings are or how good your stride is. The hip flexors are what allow the body to keep picking up the knees with each step and maintain a steady path.

Not to mention, you'll get worn out much faster if you're running with tight hips. So, take the time to stretch each one by putting the knee down and lifting your chest. Lifting the upper body keeps the pelvis in proper alignment, which is key when doing this stretch.

3. Knee to Chest

Once both variations of a lunge are complete on each side, stand up straight and bring one knee into your chest at a time. Use the arms to grab onto your shin and pull the knee closer. Do so slowly to maintain your balance and prevent injury.

Bringing the knee into your chest is another great hip stretch. It also does wonders for the hamstrings and helps your shoulders relax a bit. Breathe for a few moments then repeat on the opposite leg.

4. Glute Stretch

The next stretch to make sure you include in your list of warm-up stretches before running is a glute stretch. There are a few different ones you can choose from. In fact, it's not a bad idea to a couple of these instead of just one.

The first glute stretch to try is to lift one foot off the ground, then bend the knee back so that you can grab the foot with your hand behind your back. If you lift your right foot, reach back with your right hand and vice versa. Once you have your grip, push your foot into your hand to create resistance, in other words, a deeper stretch.

The second glute stretch worth doing requires good balance.

To get into the stretch, lift a leg, then bend the knee up to cross the foot over the other leg's knee. Make sure the ankle is not resting on the knee, then start to bend your standing knee. You will feel this in the glute on the same side of the lifted leg (right leg up, right glute stretch) and a bit of a stretch in your hips, too.

5. Hamstring Stretch

Stretch the hamstrings after you stretch the glutes. Strong hamstrings are crucial for a good run, but thankfully, not too hard to open up and prepare for the running trail ahead of you.

The first hamstring stretch you can do is simple.

All you have to do is sit on the floor with your back straight up and your legs straight out. Plant both hands on the ground next to your hips, put one ankle on top of a foot, then switch. Keep both feet flexed and hold; your hamstring will feel a light pull.

This second one is just as easy but targets the hamstring much better. Do this if you feel like you need a bigger stretch before your run.

Stand with your feet hip distance apart and start to bend over; even if your back only goes halfway toward the ground, that's good enough. Once there, reach one hand to the ground and plant it in between your feet. Bend the knee on the same side (right hand down, right leg bent) and look over your opposite shoulder.

6. Calf Stretch

If you do all of the stretches mentioned so far in order, you should feel pretty good by the time you have to stretch each calf. You're going to need a step or a wall to do this stretch with.

A step is the easiest and the more dynamic option of the two. Stand on the top of a step and hold onto the railing or lean against something for balance. Then, move both heels down at the same time then back up.

This motion is also known as a calf raise, which many people use to build muscle in this part of the body. If it's too much for you, put one foot on the top of the step at a time and lean the heel down and hold. This won't challenge the muscle, but rather give it a nice, soft stretch.

For runners who don't have a step available, walk towards a nearby wall or even a tree. Plant one foot down a few inches away from the wall, then lean the other foot against this surface with the toe pointing up to you. Put your hands on the wall and lean into this stretch.

7. Hip Circles

This next motion moves you into dynamic stretches. Dynamic stretching before running starts to put all the pieces of a warm-up together, so to speak. They activate multiple parts of the body at once because you're moving around and using various muscles.

The easiest dynamic stretch out there is a hip circle. Stand with feet hip distance apart and hands on your hips. Move your hips in a counterclockwise circle for a few counts, then clockwise.

Make sure your feet stay in the same place and don't exaggerate the movement. Small circles are enough to activate the hip flexors.

8. Leg Swings

This next dynamic motion has two variations. You can do leg swings from side to side, or front and back. Side-to-side leg swings are meant for the abductor/adductor muscles, while front and back leg swings focus on the hamstrings and hip flexors.

These are easy. All you have to do is stand on one leg and move the other in the desired motion, depending on what you want to stretch. They're fast, and in time you'll be able to do them without leaning on anything for support.

Because they're simple, though, it's worth taking the time to do each variation on both legs.

9. Dynamic Leg/Ab Stretch

Of all the pre-run stretches on the list, this may be the most difficult. But, it is entirely worth the effort.

To do this stretch, stand up straight and put your hands on your hips. Then, lift one arm and one leg on the same side (left/left or right/right). Keep the other hand on the standing hip and create a slight bend in that knee.

From this position, move your chest forward so that it's parallel with the ground. Your lifted leg should be extended behind you (also parallel) and your lifted hand should be moving down to tap the ground.

Once your hand has touched, bring everything back up to the starting stance. But, don't put your foot back down. Instead, touch the ground and extend your leg again a few times.

Repeat on the other side the same amount of times.

10. Forward Fold

The final stretch you should do before running is a forward fold. This helps you relax and get into a proper headspace. A forward fold is gentle enough to calm you down, but it's also effective for a final hamstring and glute stretch before setting off.

Plus, it does wonders for the lower back. This is a nice bonus if you run after hours of sitting at work all day. Even if you run first thing in the morning, opening the back a bit helps release any unnecessary tension and starts your day off on the right foot.

Pre-Run Stretches and Post-Run Recovery Tips

As important as it is to make time for pre-run stretches, you also have to stretch after a run if you want the best recovery possible. You can do some of the stretches listed above, but there are plenty of recovery-focused movements available, too.

Don't forget recovery also means drinking enough water, eating well, and getting plenty of sleep. Ensure you have the right outfits when training since the effectiveness of your stretches will depend on how comfortable you're in your outfits.

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