Stretching & Mobility for Runners
Many runners skip stretching and mobility work, thinking it’s unnecessary or time-consuming. But neglecting flexibility and mobility can lead to stiffness, poor running form, and even injuries. Adding a few key stretches and mobility drills to your routine can keep you running pain-free, improve performance, and enhance recovery.
By Quentin van Bentum | Last updated Mar 17, 2025
A Full Breakdown: Stretching vs. Mobility
Runners often hear about both stretching and mobility, but what’s the difference?
Stretching focuses on lengthening muscles to improve flexibility.
Mobility improves range of motion in joints, helping with movement efficiency.
For runners, both are essential—stretching helps reduce tightness, while mobility work ensures smooth movement patterns during runs.
Here are some of the major benefits of inlcuding stretching and mobility work into your routine!
- Prevents Injuries – Tight muscles and limited mobility lead to poor movement patterns, increasing the risk of strains, knee pain, shin splints and other injuries.
- Improves Running Form – Good mobility in the hips, ankles, and core helps maintain efficiency, stability, and stride power.
- Boosts Recovery – Stretching increases blood flow, reduces soreness, and helps muscles recover faster after runs.
- Keeps You Running Longer – A flexible, mobile body prevents breakdown over time, keeping you injury-free and consistent.
What a Good Stretching & Mobility Routine Looks Like for Runners
Runners should prioritize stretches that target the hips, hamstrings, calves, and lower back to maintain flexibility and prevent stiffness.
Key areas to focus on:
- Hips & Hip Flexors – Tight hips can restrict stride length and cause knee pain.
- Hamstrings & Calves – Keeping these flexible prevents stiffness and shin splints.
- Ankles – More mobility = better push-off and balance.
- Lower Back & Core – Supports posture and reduces fatigue.
Best Stretching & Mobility Exercises for Runners
Learning different stretching and mobility routines is in my opinion done best by watching someone do it! Thats why I selected 3 of my favourite videos from Run Better with Ash that are in my opinion extremly helpeful! Besides these 3 videos he has a lot more in case you want more variaty or in dept routines!
Dynamic Stretches
A short warmup routine before you start a run!
Static Stretches
Ideal to do after a run!
Recovery and Mobility
Ideally done on rest days and/or easy run days
How to Incorporate Stretching & Mobility in Your Training
- How Often? Try to do at least 5-10 minutes before & after every run, but more is always okay when it comes to stretching and mobility!
- Before Running? Do dynamic stretches to warm up muscles.
- After Running? Do static stretches to cool down & prevent stiffness.
- Mobility Work? 2-3x per week ideally on rest or slow days for best results.
The Key Takeaway?
Stretching and mobility are extremely important if you want to run pain-free and perform at your best. A simple 5-10 minute routine before and after runs can help prevent injuries, improve running efficiency, and keep your body feeling fresh.
Find more additions to your running plans!