By now, you might have your prerun warmup memorized. After all, it’s super important to prepare your muscles before a run, so they’re ready to support you as soon as you take that first step. Many coaches will advise you to focus on dynamic stretches to help loosen up common tight spots like your hips and hamstrings—but your arms need some movement too.
In fact, practicing a few prerun arm stretches can help you to remove tension throughout your upper body, so you can run efficiently, says Raj Hathiramani, certified running coach at Mile High Run Club in New York City, and the curator of this warmup. But that’s just one benefit.
Here’s exactly why runners need to practicing arm stretches before a run, plus six moves to try
The Benefits of Arm Stretches for Runners
Your leg muscles are often applauded for doing most of the work on a run. But you’re not just running around with your arms tucked by your sides—at least you shouldn’t be. Instead, your arms swing back and forth to help propel your body forward, so you need to get them moving before you hit your stride.
“By incorporating arm stretches [into your warmup], you will help your arms have increased flexibility and strength for improved performance. If you can move your arms faster in an efficient manner, your stride rate will naturally increase to keep up,” explains Hathiramani.
More specifically, Hathiramani says, when you run, your deltoids on the outside of your shoulder and your triceps in the back of your upper arm do most of the work for your arm swing. Meanwhile, your biceps help to preserve momentum, he adds.
This warmup routine hits all of those areas and includes mostly dynamic stretches to prime your body for movement. But you’ll also see a couple static stretches in which you should focus on deep breathing and use it as a chance to connect your mind and body.
How to use this list: Do the exercises in the order listed for the amount of time described below. Do 1-3 sets, resting for 15 seconds between each exercise and 1 minute between sets.
Each move is demonstrated by Hathiramani in the video above so you can learn the proper form. You will not need any equipment for this routine, though an exercise mat is optional.
1. Arm Circles
Stand with arms extended out to sides at shoulder height, palms facing down. Make small, clockwise circles with arms, initiating the movement from the upper arm/shoulder joint. Gradually increase circles from small to large for 15 seconds. Then reverse, and complete circles in the opposite direction gradually increasing circles from small to large for 15 seconds.
2. Arm Extension
Stand with arms extended out in front of you and palms facing each other. Breath in and slowly extend arms away from each other to form a T shape with arms. Then, exhale and bring arms back together. Repeat for 30 seconds.
3. Arm Swing
Stand with arms at sides, elbows bent 90 degrees, hands in loose fists. Draw right elbow back while driving the left elbow forward. Then immediately draw left elbow back while driving right elbow forward. Continue to alternately swinging arms back and forward, mimicking the motion of arm drive during running. Do as many reps as possible for 30 seconds.
4. Lunge With Overhead Reach
Stand with feet hip-width apart, with arms down by sides. Step forward with right foot, bending both knees at 90-degree angle, so left knee hovers just off the ground and right thigh is parallel to the ground. While holding the lunge, reach both hands up above head, so arms are parallel with ears. Hold for a few breathes. Then step back and switch to the other side. Continue alternating for 30 seconds.
5. Seated Bicep Stretch
Sit on the floor with both knees bent and feet planted on the floor. Place hands behind you so finger tips point away from body. Slowly slide glutes away from hands until you feel a stretch in biceps. Hold for 30 seconds. To make it more active, slowly and gently move forward and backward for 30 seconds.
6. Child’s Pose
Start on all fours. Send hips back until glutes rest on heels. Lower chest to the floor and stretch arms out in front of you. Hold for 30 seconds.
Monique LeBrun joined the editorial staff in October 2021 as the associate health and fitness editor. She has a master’s degree in journalism and has previously worked for ABC news and Scholastic. She is an avid runner who loves spending time outside.
