Mobility For Runners: 11 Exercises + The Stretching Truth

Mobility.

As a runner, you’ve surely heard this term and the importance of working mobility in your training program. It is one of those important pieces of the training plan puzzle that is often overlooked because, let’s face it, it’s hard!

However, having a decent range of motion in our joints will allow us to run with less stiffness, help us execute efficient and powerful strides, and minimize the risk of running injuries¹Fukuchi, R. K., Stefanyshyn, D. J., Stirling, L., Duarte, M., & Ferber, R. (2014). Flexibility, muscle strength and running biomechanical adaptations in older runners. Clinical Biomechanics, 29(3), 304–310. https://doi.org/10.1016/j.clinbiomech.2013.12.007 that can derail training plans and goals. 

Every joint and muscle group contributes to our running technique, from hip rotation to ankle stability.

In this guide, we will explore how mobility for runners impacts performance, aids in recovery, and serves as a preventive measure against common injuries.

We will also provide eleven mobility exercises that you can do from the comfort of your own home. These exercises are designed to improve your range of motion and help maintain optimal functionality. 

The Honest Truth About Mobility For Runners

The popular framing of “tight muscles cause injury” has been partially walked back in the last decade. The literature is more specific: certain joint range-of-motion deficits genuinely predict running injury, while general flexibility doesn’t. Knowing which mobility limitations actually matter prevents the runner from spending session time on stretches that won’t change anything important.

Joint range vs muscle length: a useful distinction

The mobility literature distinguishes between range of motion (how far a joint can move under load), flexibility (how far a muscle-tendon unit can lengthen), and tissue stiffness (force resistance per unit of length change). These are related but not interchangeable, and runners need different things from each. Magnusson’s biomechanics work documented that tendon stiffness is largely independent of static-stretch flexibility scores; the elastic-energy return that drives running economy is a function of stiffness, not muscle length ²Magnusson SP. Passive properties of human skeletal muscle during stretch maneuvers. Scand J Med Sci Sports. 1998;8(2):65-77.. Behm and Chaouachi’s comprehensive review of stretching effects found that pre-exercise static stretching held longer than 60 seconds reduces force and power output by 4–8 percent for up to an hour, with measurable performance penalties in running economy and sprint performance ³Behm DG, Chaouachi A. A review of the acute effects of static and dynamic stretching on performance. Eur J Appl Physiol. 2011;111(11):2633-51.. The implication: the “hold each stretch for 60 seconds” pre-run protocol is probably worse for performance than no stretching at all.

Dynamic warm-ups: what the evidence actually supports

Dynamic warm-up sequences (leg swings, walking lunges, high knees, butt kicks, A-skips) increase joint range and prepare the neuromuscular system for running without the force-output penalty of static stretching. Behm and Chaouachi’s review documented that dynamic stretching pre-exercise improves performance in running, jumping, and sprinting tasks compared with both static stretching and no stretching ⁴Behm DG, Chaouachi A. A review of the acute effects of static and dynamic stretching on performance. Eur J Appl Physiol. 2011;111(11):2633-51.. The mechanism is partly thermal (raising muscle temperature improves contractile efficiency) and partly neuromuscular (rehearsing movement patterns increases motor-unit recruitment readiness). The cleanest evidence-supported pre-run sequence: 5–10 minutes of easy running plus 4–6 dynamic mobility movements, no static holds ⁵Page P. Current concepts in muscle stretching for exercise and rehabilitation. Int J Sports Phys Ther. 2012;7(1):109-19.. Static stretching post-run, when force output isn’t about to be tested, doesn’t carry the same performance penalty and may help with subjective recovery ⁶Page P. Current concepts in muscle stretching for exercise and rehabilitation. Int J Sports Phys Ther. 2012;7(1):109-19..

Mobility limitations that genuinely predict injury

Lauersen, Bertelsen, and Andersen’s 2014 meta-analysis of injury-prevention interventions documented that stretching alone showed no statistically significant injury-reduction effect, while strength training reduced sports injuries by approximately 50 percent and overuse injuries by approximately 33 percent ⁷Lauersen JB, Bertelsen DM, Andersen LB. The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. Br J Sports Med. 2014;48(11):871-7.. The specific mobility deficits that do predict running injury are joint-specific rather than muscle-specific: limited ankle dorsiflexion has been associated with Achilles and calf injuries; restricted hip extension has been associated with hamstring and lower-back issues; and reduced hip internal rotation has been associated with patellofemoral and ITB pain ⁸Powers CM. The influence of altered lower-extremity kinematics on patellofemoral joint dysfunction: a theoretical perspective. J Orthop Sports Phys Ther. 2003;33(11):639-46.. The cleanest case for targeted mobility work is when one of these specific deficits is identified by a clinician and matched with the appropriate joint-specific intervention — not general “flexibility” programmes that train ranges already adequate for running.

Foam rolling, soft-tissue work, and what they actually do

The literature on foam rolling has grown substantially in recent years. Wiewelhove and colleagues’ meta-analysis found small but consistent benefits for short-term flexibility and recovery from delayed-onset muscle soreness, with the effect on performance markers (jump, sprint, strength) much smaller than enthusiasts claim ⁹Wiewelhove T, Doweling A, Schneider C, et al. A meta-analysis of the effects of foam rolling on performance and recovery. Front Physiol. 2019;10:376.. The mechanism is partly neural (gate-control modulation of pain signals) and partly mechanical (transient changes in fascial sliding and tissue stiffness). Foam rolling does not “break up adhesions” or change connective-tissue density in any clinically meaningful way; the original framing of those claims has been extensively walked back. The cleanest use case is post-run recovery, addressing tightness in specific areas, and a brief addition to dynamic warm-up. Trigger-point release with a lacrosse ball or massage therapy targets the same myofascial structures with similar evidence: small, transient, useful for symptom management more than performance enhancement ¹⁰Page P. Current concepts in muscle stretching for exercise and rehabilitation. Int J Sports Phys Ther. 2012;7(1):109-19..

When mobility work doesn’t earn its keep

The mobility work that doesn’t deliver: long pre-run static stretching, generic “flexibility routines” aimed at ranges already adequate for running, and yoga sessions that displace strength training in a runner’s weekly schedule. The opportunity cost matters: the strength-training-meta-analysis evidence (50 percent injury reduction, dose-responsive) is much stronger than the stretching evidence, so a runner with limited training time is better served by spending that time on hip-strength work, plyometrics, and dynamic warm-up than on extended static stretching. The honest reading: targeted mobility work for specific identified deficits is genuinely useful, dynamic warm-ups improve performance, and post-run static stretching has minor recovery benefits. The aggregated case for “more flexibility = better runner” isn’t supported by the data; runners who can’t touch their toes but can run pain-free at their target volume are not under-stretched, they’re just naturally less flexible than other runners ¹¹Knapik JJ, Bauman CL, Jones BH, Harris JM, Vaughan L. Preseason strength and flexibility imbalances associated with athletic injuries in female collegiate athletes. Am J Sports Med. 1991;19(1):76-81..

What Is Mobility? 

According to the Cambridge Dictionary,¹²Cambridge Dictionary. (2024, June 5). mobility. @CambridgeWords. https://dictionary.cambridge.org/dictionary/english-spanish/mobility mobility is the ability to move freely or be easily moved. Now, for our purposes, let’s expand on that a bit.

If we have good mobility, we should be able to move well, meaning our joints should function at their full range of motion and do so without pain or stiffness. 

Mobility exercises for runners often focus on the hips, knees, and ankles; however, being mobile in all of your joints, including your shoulders, neck, and thoracic spine, is even more beneficial. 

Are Flexibility And Mobility The Same Thing?

They are not.

The difference between flexibility and mobility is that mobility focuses on the joint. In contrast, flexibility focuses on the range of motion achieved while stretching a muscle.

Now, a stretching routine is a whole other ball game, but also an important part of a post-run routine. 

What Are the Benefits of Mobility For Runners?

Mobility training can:

• Improve the range of motion in your joints. 
• Ensure your running form during all of the running phases¹³thedoctorsofpt. (2019, February 4). Mobility for Runners. The Doctors of Physical Therapy. https://thedoctorsofpt.com/mobility-for-runners/ is efficient such as in the hip extension and knee drive.
• Save you from constant pain and various injuries from problems resulting from poor biomechanics.¹⁴Fukuchi, R. K., Stefanyshyn, D. J., Stirling, L., Duarte, M., & Ferber, R. (2014). Flexibility, muscle strength and running biomechanical adaptations in older runners. Clinical Biomechanics, 29(3), 304–310. https://doi.org/10.1016/j.clinbiomech.2013.12.007
• Improve your running stride.
• Fix imbalances that can augment your risk for injury. 
• Help you run at your optimal running performance by improving your running speed. 
• Reduce stiffness and soreness throughout the day.

When Should I Add A Mobility Routine To My Schedule?

If you are pressed for time, the most convenient moment to add mobility to your routine may be before your runs. By adding mobility work to your dynamic stretches and warm-up pre-run routine, you can kill two birds with one stone.

If you have more time, you can add a mobility workout to your strength training program. Begin by foam rolling, and then proceed to the exercises.

You could even do this as an active recovery workout on a rest day, as it doesn’t imply any intense work that may tire you out. (It still may feel tough for some!)

Mobility For Runners 11 Exercises To Improve Your Performance 

These mobility exercises use your body weight, so you don’t need special equipment or a gym to perform them.

Take your time with each exercise, adjusting each position carefully as you go.

There’s no rush to finish, and it helps to do each one deliberately, as you can ensure you achieve the correct position and progress with each movement.

#1: Runner’s Stretch 

This first mobility exercise is my favorite because it hits all the specific areas we want to target in just one move. So, if you have minimal time and need to choose just a couple of exercises to do, make sure this one is on your list. 

1. Begin in a full plank position with your hands, wrists, elbows, and shoulder lined up, your body straight from head to feet, and weight distributed between your hands and toes.
2. Bring your left leg forward so your left foot is on the outside of your left hand. Adjust until you are in a stable position. 
3. Push your left knee forward while simultaneously stretching your right foot back, pulling in opposite directions. 
4. Take your left arm and stretch it toward the ceiling, turning your torso toward your left with you. Reach up and hold this position for a couple of seconds. 
5. Return your left hand to its initial position and bring your left foot back to its initial position so you have returned to a full plank. 
6. Repeat on the other side. 
7. Alternate sides and complete 4-6 repetitions. 

#2: Goblet Squat 

The goblet squat is often used to build strength while holding a heavy kettlebell in between your hands.

In this case, we will use it specifically for mobility purposes (ankle and hip mobility), focusing on pushing our knees outward as we lower down into position.  

1.  Stand tall with your feet a bit wider than hip-width apart and your toes slightly turned out. 
2. Hold your hands to your chest, shoulders back, and chest up.
3. Bend at the knees and hips as you sit back until your thighs are parallel to the floor. 
4. Using your elbows, slightly push your knees outward.
5. Extend your knees and hips, pushing yourself back to your initial standing position.
6. Repeat for 10-12 reps.

#3: Walking Lunges With Overhead Reach

Walking lunges not only improve your range of motion but also work your stability and coordination. The overhead reach works your shoulder mobility.

1. Stand tall with your feet shoulder-width apart and reach your arms overhead, elbows by your ears.
2. Engage your core and take a big step forward with your right foot.
3. As you take this step, bend both knees until they reach 90 degrees. Your left knee will be just above the ground, and your right thigh will parallel the floor. Be sure your front knee does not pass in front of your toes. 
4. Push off your right foot and walk forward without stopping in the middle, performing a lunge on the other side.
5. Keep your arms extended overhead throughout the entire number of reps. 
6. Repeat for 8-12 reps.

#4: Quad Hip Flexor Stretch 

This is a two-for-one as we work our hip flexor mobility and throw in a nice quad stretch. 

1. Place a bench behind you and face away from it. 
2. Start in a lunge position with your right leg in front of you at 90 degrees and your left knee on the ground directly underneath you. Place your left toes up on the edge of the bench behind you.
3. Engage your core, keep your back straight and hands on your hips.
4. Shift your body forward, pushing your right knee further out in front of you. Hold this position for a couple of seconds. 
5. Bring yourself back, and instead of stopping at your initial position, bring your glute back to your left heel. Hold this position for a couple of seconds.
6. Repeat for 8-12 reps. 
7. Repeat on the other side. 

#5: Adductor Mobility

1. Begin on all fours with your shoulders over your wrists and knees under your hips. 
2. Extend your right leg out to the side, placing your foot flat on the floor.
3. Extend your arms straight out in front, palms on the floor. 
4. Keeping your back flat and your body positioned over your left leg, rock yourself back and sit back on your left heel, stretching your arms further out in front of you. 
5. Hold this position for a couple of seconds. 
6. Return to your starting position.
7. Repeat for 8-12 reps. 
8. Repeat on the other side. 

#6: Ankle Mobility 

We runners, especially heel strikers, tend to have very stiff ankles. Loosening up the ankles before running can help improve mobility in your running stance phases and take tension off the shins. In the example video, I slightly elevated my toes using a weighted disk. 

1. Stand tall with your hands on your hips. 
2. Take a step forward with your left foot. 
3. Driving your left knee forward, shift your body as far forward as possible. 
4. Hold for a couple of seconds. 
5. Return to your starting position. 
6. Repeat for 8-12 reps.
7. Repeat on the other side.

#7: Full Plank Ankle Pump 

Continuing with ankle work, this mobility exercise will help improve the range of motion in your ankles while promoting good posture and engaging your core.

1. Begin in a full plank position with your hands, wrists, elbows, and shoulder lined up, your body straight from head to feet, and weight distributed between your hands and toes.
2. Place your left foot on the back of your right ankle. 
3. Shift your weight forward and backward, using your ankle to redistribute your weight. 
4. Repeat for 8-12 reps. 
5. Repeat on the other side. 

#8: Downward Dog Walk Outs 

This yoga-inspired mobility exercise is great for ankle and spine mobility while stretching your calves and hamstrings.

1. Stand tall with your feet shoulder-width apart, core engaged. 
2. Bring your hands down to the floor and walk them out until you are in a full plank position. 
3. Push your hips up and shift your weight back until you have formed an inverted V position. Keep your head down between your elbows.
4. Press your heels into the ground to stretch your calves. 
5. Hold this position for a couple of seconds.
6. Bring yourself back into your full plank position. 
7. Walk your hands back toward your feet and stand up, returning to your starting position. 
8. Repeat for 8-12 reps. 

#9: Squat to Stand 

If you think you felt your hamstrings in the last mobility exercise, check this one out!

1. Stand tall with your feet wider than hip-width apart. 
2. Bend at the waist and grab underneath your toes with both hands. You will likely need to bend your knees to get into this position. 
3. Using your arms, pull yourself into a deep squat position, knees pushing outward and chest up. 
4. Extend your knees, holding your toes, head down, and back slightly arched. 
5. Repeat for 8-12 reps. 

#10: Hip Rotation 

Now for some lower spine rotation. I love this one as I feel like my back adjusts into place with some cracks and pops every time I do it!

1. Lie face up with your knees bent at 90 degrees and lower legs parallel to the floor. 
2. Extend your arms out so you form a T. 
3. Keep your shoulder blades on the floor, twist at your hips, and bring your legs down to one side. Lower your legs down just until the point where your shoulder blade is just about to lift off the ground. 
4. Return to the center, and lower your legs to the other side. 
5. Repeat for 8-12 reps. 

#11: Shoulder Blade Squeezes 

In this exercise, I have mixed a shoulder blade squeeze with a scapular wall slide with no wall! I love these exercises because they help with our posture, as runners tend to round their shoulders. 

1. Kneel on the floor with your back straight and chest proud. 
2. Bend your elbows at 90 degrees, open your chest, and place your elbows at your sides at shoulder height. 
3. Squeeze your shoulder blades together. 
4. Now, in a controlled movement, bring your arms up overhead. Hold this position for a couple of seconds. 
5. Slowly bring your arms back to their starting position, always keeping your shoulder blades squeezed tightly together. 
6. Repeat for 8-12 reps. 

Ready to get mobile? Use these exercises to help improve your mobility, help you stay injury free, and just feel better running in general!

Another great way to reduce your risk of injury is strength training and cross-training. Check out this full body strength training workout to get started right away:

The Best Full Body Workout Routine

References

• 1
  Fukuchi, R. K., Stefanyshyn, D. J., Stirling, L., Duarte, M., & Ferber, R. (2014). Flexibility, muscle strength and running biomechanical adaptations in older runners. Clinical Biomechanics, 29(3), 304–310. https://doi.org/10.1016/j.clinbiomech.2013.12.007
• 2
  Magnusson SP. Passive properties of human skeletal muscle during stretch maneuvers. Scand J Med Sci Sports. 1998;8(2):65-77.
• 3
  Behm DG, Chaouachi A. A review of the acute effects of static and dynamic stretching on performance. Eur J Appl Physiol. 2011;111(11):2633-51.
• 4
  Behm DG, Chaouachi A. A review of the acute effects of static and dynamic stretching on performance. Eur J Appl Physiol. 2011;111(11):2633-51.
• 5
  Page P. Current concepts in muscle stretching for exercise and rehabilitation. Int J Sports Phys Ther. 2012;7(1):109-19.
• 6
  Page P. Current concepts in muscle stretching for exercise and rehabilitation. Int J Sports Phys Ther. 2012;7(1):109-19.
• 7
  Lauersen JB, Bertelsen DM, Andersen LB. The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. Br J Sports Med. 2014;48(11):871-7.
• 8
  Powers CM. The influence of altered lower-extremity kinematics on patellofemoral joint dysfunction: a theoretical perspective. J Orthop Sports Phys Ther. 2003;33(11):639-46.
• 9
  Wiewelhove T, Doweling A, Schneider C, et al. A meta-analysis of the effects of foam rolling on performance and recovery. Front Physiol. 2019;10:376.
• 10
  Page P. Current concepts in muscle stretching for exercise and rehabilitation. Int J Sports Phys Ther. 2012;7(1):109-19.
• 11
  Knapik JJ, Bauman CL, Jones BH, Harris JM, Vaughan L. Preseason strength and flexibility imbalances associated with athletic injuries in female collegiate athletes. Am J Sports Med. 1991;19(1):76-81.
• 12
  Cambridge Dictionary. (2024, June 5). mobility. @CambridgeWords. https://dictionary.cambridge.org/dictionary/english-spanish/mobility
• 13
  thedoctorsofpt. (2019, February 4). Mobility for Runners. The Doctors of Physical Therapy. https://thedoctorsofpt.com/mobility-for-runners/
• 14
  Fukuchi, R. K., Stefanyshyn, D. J., Stirling, L., Duarte, M., & Ferber, R. (2014). Flexibility, muscle strength and running biomechanical adaptations in older runners. Clinical Biomechanics, 29(3), 304–310. https://doi.org/10.1016/j.clinbiomech.2013.12.007