Key Mobility Areas to Pay Attention to as a Runner

I often get asked, “What stretches should I be doing as a runner?” So, I thought I’d break it down today- not just the what, but the why.

When we think about mobility, the focus usually goes straight to the lower body (and for good reason), but there’s more to it than just a quick hamstring stretch.

🔑 Lower Body Mobility Essentials

Here are the key areas I want every runner to have adequate mobility in:

1️⃣ Hip Extension:
​Can you get your leg behind your body without tilting your pelvis forward? This is crucial for proper stride mechanics. Without it, you might overcompensate elsewhere. See this example!​

2️⃣ Ankle Dorsiflexion:
​Can your knee move over your toes without your heel lifting? Having adequate mobility here keeps your lower limb in good alignment and makes your gait more efficient.

3️⃣ Big Toe Extension:
​Yes, your big toe matters! Do you have enough mobility to push off effectively, or are you rotating your foot to compensate? Limited mobility here can lead to inefficiencies up the chain. See this example!​

While mobility is important, it’s just one piece of the puzzle. Strength, stability, and smart training tie it all together.

🙌 Don’t Forget Your Upper Body!

Running isn’t just a lower-body activity. If you’re tight through your neck, shoulders, or upper back, it can:

• Pull your head and shoulders forward
• Limit thoracic spine and rib mobility
• Restrict your breathing (yes, really!)
• Impact how well you rotate your upper body on your lower body

Good upper body mobility supports better posture, more efficient arm swing and leg drive, and improved breathing mechanics.

Try these key mobility activities and stretches for your lower and upper body:
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​Lower Body 🦵

Hip Flexor Stretch, 2 x 1 min / side:

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Ankle Mobilization, 2 x 10-20 reps / side:

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Big Toe Extension Stretch, 2 x 45 sec / side:

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Upper Body 💪

SCM Stretching, 2 x 30 sec / side:

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Open Book, 2 x 10/ side:

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Wall Angel, 2 x 20:

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Resisted Breathing, 3-4 rounds at each position (see notes that go along with video):

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🗣️ Takeaway:

Mobility isn’t about hitting every stretch in the book. It’s about targeting the areas that matter most for your running mechanics. If you’re unsure where to start, reply to this email- I’d love to help!

Reply with Your Mobility Questions!

Thank you for reading,

Adria