10 Mobility and Stretching Exercises for Runners

10 Mobility and Stretching Exercises for Runners

Mobility work can be used to prepare for movement or wind down after training. It does not need to be painful or aggressive.

Before running: dynamic options

1. Walking calf raises
2. Leg swings
3. Walking lunges
4. Hip circles
5. Easy high-knee marching

After running or on mobility days

6. Gentle calf stretch
7. Quad stretch
8. Hamstring stretch
9. Hip-flexor stretch
10. Glute stretch

How long?

Keep movements controlled. Static stretches are often held for around 20–30 seconds when comfortable, while dynamic movements are repeated smoothly before activity.

Stretching should not be used to force through sharp pain or an acute injury. Persistent symptoms should be assessed appropriately.