When running, the muscles store and release elastic energy. And if you think of your body like a rubber band, it’s impossible to store and release this energy if the rubber band is unnecessarily tight. It will not be able to “snap” when it’s needed most.

The primary areas that need to be kept loose are the chest, hips, hamstrings, hip flexors and calves, which are also the muscles that get tight when we sit too often. These are the critical muscles which will dictate your stride length, stride rate, running economy and overall posture. Proper mobility in these muscles will allow you to maximize the speed in your running stride.

Next, it’s important to understand that there are two different types of mobility: dynamic and static. Dynamic mobility exercises are performed prior to running and are used to help warm up the body and prepare it for the upcoming workout. These mobility drills should follow a progressive pattern and take the body through the entire ranges of motion that it will be exposed to during running. Static mobility exercises, on the other hand, are performed after running and are done to elongate muscles and provide added flexibility after training. It also helps cool down the body and flush out lactic acid.

Below are the dynamic mobility exercises that will minimize your chances for injury and maximize the effectiveness of each workout. The static mobility exercises will loosen the areas that are tight and decrease post-workout soreness. In short, they will help take your running to another next level.

*Reminder – Dynamic Mobility exercises should be done PRIOR TO running

• Keep entire foot planted as you swing the leg back and through (on both lateral and front leg swings)
• Stay “proud” in the posture and stand tall throughout the movement
• Kick toe to sky to stretch the hamstring on front leg swings
  • Best for people that have tight hips and tight lower backs

• Take short “ankle” walks as far as your flexibility allows
• Try to go a little farther with each repetition
• If you feel a slight burning in the front of your shins, that’s ok (it means your Tibialis Anterior is working)
  • Best for people that have tight calves and tight hamstrings

• Feet start slightly wider than shoulder width apart
• Grab underside of shoes with elbows on the inside of knees (first part)
• Sit back and stick the chest out while pushing the hips forward (second part)
• Keep the shoulders low while straighening out your legs and pushing your butt up to the sky (third part)
  • Best for people that have tight hips and tight hamstrings

• Remain straight up and down in your posture
• Reach up to the sky with the opposite hand of the foot that’s stepping forward
• The longer your step forward, the greater the stretch on the back hip flexor
  • Best for people that have tight hip flexors and tight chest/shoulders

• Start in “sprinter’s position” (lunge stance with hands on ground)
• Keep hands on the ground and pike the hips up high while keeping the shoulders low
• Entire foot planted = less hamstring stretch. Toe up in the air = more hamstring stretch
  • Best for people that have tight calves and tight hamstrings

• Feet about shoulder width apart and reach to the sky
• Bend straight to the side
• Tip – reach with the palm of your hand for an added stretch
  • Best for people that have tight lower backs

• Cross one leg over the other and “bump” hips to the side of the back leg
• Move arms away from the hip you are bumping
• If you’re struggling to feel this one, try increasing the cross distance of your feet (from side to side)
  • Best for people with tight quads and have had IT Band problems

• Feet slightly wider than shoulder width apart
• Focus on drawing a circle with your hips
• Bigger circle = better trunk mobility
  • Best for people that have tight lower backs

*Reminder – Static Mobility exercises should be done AFTER running

• Lean forward until you feel a good stretch in the calf and achilles
• Keep the heel down and on the ground throughout!
• Be sure to do this with a bent knee and a straight leg (will target different parts of the calf)
  • Best for people that have tight calves and have had calf, achilles and plantar problems

• Keep one leg straight, with toe pointed up to the sky
• Slowly lower into the stretch, trying to get a little deeper with each breath
• Keep your hips and torso square and level to the ground
  • Best for people that have tight calves and tight hamstrings

• Start out with something to grab onto next to you to help with your balance
• Use one hand to GENTLY pull your heel back to stretch your rear quad
• Push your hips forward, while keeping your torso straight up and down, to enhance this stretch
  • Best for people that have tight hip flexors and tight quads

• Go into lunge position, raise both arms up and twist your TORSO, so your arm is pointing towards the same side rear leg
• Be sure your heel of your front leg is staying on the ground throughout
• Keep your opposite PALM reaching towards the sky as you twist to enhance this stretch
  • Best for people that have tight lower backs and tight chest/shoulders

• Front knee should be bent at about 90 degrees
• Hips should be square, or level to the ground throughout
• This is one of the most important stretches for runners – DO NOT overlook it
  • Best for people that have tight lower backs, hamstring pain and/or radiating pain going down their leg

• Lie on your back with knees bent at 90 degrees
• Cross one leg over the other and let the legs gently drop to the same side
• Keep the arms and back of the shoulder blades on the ground throughout
• This is great stretch to do after running hills (same with Pigeon)
  • Best for people that have tight hips and tight lower backs