Pre & Post Mobility for Runners 

What exactly is mobility and why is it important? Mobility isn’t just about stretching, it’s the ability to move actively through a range of motion, which is especially important for runners. 


If the below is optimal then this will benefit the performance for runners:


  • Critical for performance

  • Critical for injury prevention 

  • The tissues ability to lengthen

  • The joint ability to move

  • The nervous system’s ability to relax and allow movement

  • The neuromuscular system’s ability to activate muscles and control movement through all ranges of motion


The above actually applies to all sports not just running, but it’s particularly important for runners as with good mobility they are stronger, more efficient, more coordinated and less likely to get injured. 


So what can we do before running? Well we want to activate and loosen up before our run, so here’s a list of exercises you can do beforehand: 


Glute & Piriformis Activation 

Exercise:  Glute Bridges or Band Lateral Crab Walks


Ankle & calf mobilisation 

Exercise: Heel/Toe Calf Raises & Bent Knee Calf Raises


Preparing the hamstrings 

Exercise: Hamstring Sweeps


Abductor and Adductor

Exercise: Leg Swings laterally 


Hip Flexors and Hamstring 

Exercise: Leg Swings forward and back


Although it’s not always essential, stretching post-run always feels good as the muscles are warm. A few post-run exercises I would recommend: 


  1. Glute Stretch (Lie on floor place ankle on opposite knee and pull in towards chest) 

  2. Hip Flexor Stretch (Kneeling version) 

  3. Hamstring Stretch (Band or towel around foot and pull leg towards the body) 

  4. Lower Back Stretch (Hug the knees into chest) 

  5. Butterfly Stretch (Feet together, knees dropped and hold feet) 


Check out my blog post for Dynamic Warm Up Stretches for more information and some great examples of pre-run, dynamic warm up stretches! 


Grace Brown