10 Mobility Exercises for Runners Who Want to Run Efficiently

It’s one thing to run, but it’s another thing to run efficiently. As runners, we often focus on building endurance and speed, but neglect the importance of mobility in improving our running form and preventing injuries.

Running efficiently means being able to maintain good form throughout your entire run, while minimizing strain and tension in your body. It also means having the necessary range of motion and flexibility to move through each phase of your running stride smoothly.

Mobility exercises can help you achieve these goals by targeting key areas such as the hips, ankles, and spine. These exercises will improve your running efficiency and also prevent common injuries that can occur from tight muscles and restricted movement.

Here are 8 mobility exercises for runners to incorporate into their training routine, along with everything else you need to know.

Are Mobility Exercises Good for Runners?

Mobility exercises are good for runners for many reasons.

Mobility refers to the ability of your joints to move freely through their full range of motion. For runners, this means having the flexibility and strength to perform each stride efficiently and effectively.

Without adequate mobility, runners may experience restricted movement, which can lead to poor form and increased strain on muscles and joints.

A solid running mobility warm-up helps with:

• Improved Running Form: Good mobility allows runners to maintain proper form, reducing the risk of compensatory movements that can lead to injuries (1).
• Enhanced Performance: Efficient movement patterns enable runners to use less energy, which can improve endurance and speed (1).
• Injury Prevention: By maintaining flexibility and range of motion, runners are less likely to experience muscle imbalances and joint stress that can cause injuries (1).

How Mobility Exercises Improve Running Efficiency and Performance

Running efficiency is all about how well you can maintain your form and pace with minimal effort. Mobility exercises help by:

• Increasing Range of Motion: Greater flexibility in your hips, ankles, and spine allows for smoother and more powerful strides.
• Reducing Muscle Tension: Tight muscles can restrict movement and lead to inefficient running mechanics. Mobility exercises help alleviate this tension.
• Enhancing Coordination: Improved mobility can lead to better neuromuscular coordination, which allows for more precise and controlled movements.

By incorporating mobility exercises into your routine, you can achieve a more fluid and efficient running style, which translates to better performance and less fatigue.

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How Mobility Exercises Help Prevent Injuries

Injuries are a common concern for runners, but mobility exercises can significantly reduce the risk by:

• Addressing Muscle Imbalances: Regular mobility work helps to identify and correct imbalances that can lead to overuse injuries.
• Improving Joint Health: Keeping joints flexible and strong reduces the likelihood of joint-related issues such as IT band syndrome and runner’s knee.
• Promoting Recovery: Mobility exercises can aid in post-run recovery by reducing muscle soreness and stiffness, allowing for quicker turnaround between workouts.

Read more: 4-Week Running Plan to Lose Weight

How Do You Train for Mobility?

Ideally, runners should aim to incorporate mobility exercises into their routine at least 2-3 times a week. However, the specific needs of each runner may vary, so it’s important to listen to your body and adjust accordingly. Some key factors to consider include:

• Training Volume: Higher mileage may necessitate more frequent mobility work.
• Injury History: Runners with a history of injuries may benefit from more regular mobility exercises.
• Individual Flexibility: Those with naturally tight muscles may need to prioritize mobility more than others. Often, intermediate and high-mileage runners have less lower extremity flexibility than the average person due to the small range of motion and the repetitive nature of the sport.

Training Volume

When runners increase their mileage, the demands on their bodies rise correspondingly. With higher training volume, the muscles and joints endure more stress, which makes mobility work even more important.

Regular mobility exercises help combat stiffness and ensure that the body remains agile. They facilitate recovery between runs, which allows for better adaptations to the increased workload.

Research has indicated that runners who integrate mobility into their routines often experience fewer injuries and enhanced performance, as their bodies can handle the stress of regular training more effectively.

Injury History

Runners with a history of injuries must be particularly mindful of mobility exercises. If there’s a previous injury, tight muscles and imbalances can become detrimental.

Mobility work becomes vital here, as it helps to address these imbalances, which allows runners to improve their biomechanics.

Studies have shown that runners who engage in targeted mobility exercises often see a reduction in re-injury rates. Therefore, including these exercises can provide a preventive layer and support recovery during training.

Individual Flexibility

Everyone’s flexibility is different, and it plays a crucial role in running efficiency. Some runners are naturally tighter, which can lead to inefficiencies during their stride. By focusing on mobility, those who may struggle with flexibility can gradually increase their range of motion.

This increase improves their form and also makes running feel more effortless. Evidence has suggested that runners with improved flexibility enjoy better overall performance. Tailoring mobility work to individual needs isn’t just smart; it’s essential for any dedicated runner.

What Are the Best Mobility Exercises for Runners?

Here are some essential mobility exercises that can help improve your running efficiency and prevent injuries:

1. Hip Flexor Stretch

How to perform:

1. Kneel on one knee with the other foot in front, forming a 90-degree angle.
2. Push your hips forward gently while keeping your back straight.
3. Hold for 20-30 seconds and switch sides.
4. Repeat 2-3 times on each side.

2. Ankle Circles

How to perform:

1. Sit with one leg extended and the other bent.
2. Rotate your extended foot in large circles, first clockwise and then counterclockwise.
3. Perform 10-15 rotations in each direction.
4. Switch legs and repeat.

3. Cat-Cow Stretch

How to perform:

1. Start on all fours with your wrists under your shoulders and knees under your hips.
2. Arch your back (cow position) and then round it (cat position), moving slowly and smoothly.
3. Repeat for 10-15 cycles.
4. Focus on deep, synchronized breathing throughout the movement.

4. World’s Greatest Stretch

How to perform:

1. Start in a lunge position with your back leg extended.
2. Place both hands on the ground inside your front foot.
3. Rotate your torso and reach one arm towards the sky, following your hand with your eyes.
4. Hold for 3-5 seconds and switch sides.
5. Repeat 5-6 times on each side.

5. Spinal Twists

How to perform:

1. Sit on the ground with your legs extended.
2. Cross one leg over the other and place your opposite elbow on the outside of the crossed knee.
3. Twist your torso gently toward the bent knee, holding for 20-30 seconds.
4. Repeat on the other side.
5. Perform 2-3 times on each side.

6. Shoulder Pass-Through

How to perform:

1. Hold a resistance band or towel with both hands, wider than shoulder-width apart.
2. Raise the band over your head and slowly move it behind your back, keeping your arms straight.
3. Return to the starting position and repeat for 10-15 reps.
4. Ensure controlled movement to prevent joint strain.

7. Pigeon Pose

How to perform:

1. Start in a tabletop position.
2. Bring one knee forward and place it behind your wrist, extending the opposite leg straight back.
3. Lower your hips toward the ground and lean forward.
4. Hold for 20-30 seconds and switch sides.
5. Repeat 2-3 times on each side.

8. Dynamic Leg Swings

How to perform:

1. Stand next to a wall or support.
2. Swing one leg forward and backward in a controlled manner.
3. Perform 10-15 swings and switch legs.
4. Can also do side-to-side swings for lateral mobility.

9. Lateral Lunges

How to perform:

1. Stand with your feet hip-width apart.
2. Take a wide step to the side with one leg, bending that knee while keeping the other leg straight.
3. Push your hips back and lower your body until the bent knee is at a 90-degree angle.
4. Return to the starting position and repeat on the other side.
5. Perform 10-12 reps per side.

10. Standing Quad Stretch

How to perform:

1. Stand on one leg, using a wall or chair for support if needed.
2. Grab your opposite ankle and pull your heel toward your glutes.
3. Keep your knees close together and your back straight.
4. Hold for 20-30 seconds and switch sides.
5. Repeat 2-3 times on each side.

How to Improve Leg Mobility for Running

Performing a leg mobility routine is one way to improve mobility specifically for running. This routine can include exercises such as leg swings, lunges, and standing quad stretches.

Other ways to improve leg mobility for running include:

Foam Rolling

Foam rolling helps release tension in the muscles and fascia, improving blood flow and enhancing flexibility (2). Spend a few minutes rolling out your quads, hamstrings, calves, and IT bands before and after your runs.

Incorporate Yoga

Yoga is an excellent way to improve overall flexibility and mobility (3). Poses such as downward dog, warrior II, and pigeon pose specifically target the leg muscles and can help increase your range of motion.

Stay Hydrated

Proper hydration is essential for maintaining muscle elasticity and joint lubrication (4). Drink plenty of water throughout the day, especially before and after your runs, to keep your muscles and joints functioning optimally.

Regular Massage

Regular massages can help release muscle knots and improve circulation. Incorporate professional massages into your routine or use self-massage techniques to target tight areas.

Warm-Up and Cool Down

Always include a proper warm-up before you start your run to prepare your muscles and joints. A good warm-up can include light jogging and dynamic stretching. Similarly, you should cool down with static stretches to help your muscles recover and maintain flexibility.

Read more: Calisthenics for Runners: 10 Exercises to Improve Your Performance

How Do I Ensure My Legs Are Not Tired When Running?

Preventing leg fatigue when running involves a combination of proper warm-up, strength training, hydration, nutrition, pacing, and recovery techniques. With that being said, lower extremity muscle fatigue is quite normal when running and is an indicator that your muscles are working hard.

Proper Warm-Up

How to perform:

• Start with 5-10 minutes of light aerobic activity such as brisk walking or slow jogging.
• Follow up with dynamic stretches, including leg swings, high knees, and butt kicks.
• Gradually increase the intensity to prepare your muscles and joints for the upcoming run.

Warming up properly increases blood flow to your muscles, raises your body temperature, and prepares your nervous system for physical activity, all of which can help delay the onset of fatigue.

Strength Training

How to perform:

• Incorporate exercises such as squats, lunges, calf raises, and deadlifts into your routine.
• Aim for 2-3 strength training sessions per week, focusing on lower-body muscles.
• Use proper form and gradually increase the weight and intensity.

Strengthening your leg muscles enhances their endurance and power, which reduces the likelihood of fatigue during runs. Strong muscles can also improve your running form and efficiency.

Hydration

How to perform:

• Drink water consistently throughout the day, aiming for at least 8 cups.
• Hydrate before, during, and after your run.
• Use electrolyte drinks during long runs to replenish lost minerals.

Proper hydration is essential for muscle function and endurance. Dehydration can lead to muscle cramps and fatigue, so make sure to stay adequately hydrated.

Nutrition

How to perform:

• Eat a balanced diet that is rich in carbohydrates, proteins, and healthy fats.
• Consume a pre-run snack with carbs and a small amount of protein 30-60 minutes before running.
• Refuel after your run with a meal or snack that includes protein and carbs.

Good nutrition provides the energy and nutrients your muscles need to perform and recover effectively. Eating the right foods can help sustain your energy levels and reduce fatigue.

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Pacing

How to perform:

• Start your run at a comfortable pace to conserve energy.
• Use a pacing strategy like negative splits, where you run the second half faster than the first.
• Monitor your breathing and adjust your pace to stay within your comfort zone.

Running at a consistent and manageable pace helps prevent early fatigue. It’s important to listen to your body and avoid pushing too hard too soon.

Recovery Techniques

How to perform:

• Include a cool-down period with light jogging or walking followed by static stretching.
• Use foam rolling to release muscle tension and improve blood flow.
• Prioritize sleep and rest days to allow your muscles to recover.

Proper recovery is essential for muscle repair and growth. Techniques such as stretching, foam rolling, and adequate rest help reduce soreness and prevent fatigue in future runs.

Frequently Asked Questions

• How do I loosen my legs before running?

To loosen your legs before running, include a proper warm-up routine that incorporates dynamic stretching and light aerobic activity. This will help increase blood flow to your muscles and prepare them for the upcoming run.

• How do I activate my legs before running?

To activate your legs before running, perform exercises that target the muscles you’ll be using. This can include leg swings, lunges, and squats. You can also incorporate plyometric exercises such as jump squats or box jumps to help increase muscle activation. Just make sure to keep these exercises brief enough to not cause fatigue prior to your run. Completing this type of warm-up should feel invigorating, not tiring.

• Is mobility better than flexibility?

Mobility and flexibility are both important for overall movement and function. While flexibility refers to the range of motion in a single joint or muscle, mobility involves the coordination of multiple joints working together. Therefore, having good mobility can help improve your overall movement patterns and prevent injury while running. Mobility and flexibility have definitional differences, but are closely interrelated.

• Should runners do squats?

Runners can benefit from incorporating squats into their strength training routines. Squats help strengthen the muscles in your legs, including the quads, hamstrings, and glutes, which are essential for running power and stability. When done with proper form and gradually increased intensity, squats can improve running performance and prevent injuries.

• Should I run or work out my legs first?

If your goal is to improve your running performance, it’s recommended to prioritize your runs over leg workouts. Running already involves using your leg muscles for extended periods, so trying to do a heavy leg workout before running may lead to fatigue and hinder your run. It’s best to schedule leg workouts on separate days or after an easy run.

• Can I run on the same day as leg day?

It may be OK for you to run on the same day as leg day, as long as you take proper precautions and listen to your body. If you have a heavy leg workout planned, it may be best to schedule an easy day or rest day for running. However, if you plan on running on the same day as leg day, make sure you properly warm up and cool down, stay hydrated, and adjust your pace accordingly. In addition, prioritize recovery techniques such as stretching and foam rolling to prevent fatigue and soreness.

The Bottom Line

Incorporating mobility exercises into your running routine is essential for improving performance, maintaining good form, and preventing injuries. By dedicating just a few sessions each week to mobility work, you can enhance your flexibility, range of motion, and overall running efficiency. So lace up your shoes, hit the road, and don’t forget to stretch as you move toward becoming a stronger, more resilient runner.