In this guide, you’ll learn about the best stretching and mobility exercises for runners, when to use them, how they support injury prevention, and why they belong in your marathon training routine.
Why Stretching and Mobility Matter for Runners
Running is a repetitive, high-impact activity that places strain on major joints—especially the hips, knees, and shoulders. Over time, tight muscles and restricted joint motion can cause compensation patterns that lead to overuse injuries.
Incorporating stretching and mobility exercises:
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- Improves joint range of motion
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- Supports better form and posture
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- Reduces the risk of common running injuries
Dynamic Stretches for Pre-Run Warm-Up
1. Leg Swings
How to do it:
– Stand next to a wall or sturdy surface.
– Swing one leg forward and backward in a controlled motion, keeping the torso upright.
– Repeat 10–15 times, then switch legs.
– Then swing side to side across the body to target hip adductors and abductors.
Why it helps: Warms up the hip joints and increases range of motion. Tight hips are a common cause of running inefficiency and can lead to hip injuries.
How to do it:
– Jog in place while lifting your knees toward your chest.
– Pump your arms and maintain an upright posture.
– Continue for 20-30 seconds.
Why it helps: Activates the hip flexors, core, and calves, and gets your cardiovascular system primed for activity.
How to do it:
– Step forward in a lunge.
– As you lower into the lunge, rotate your torso toward the front leg.
– Return to standing and switch legs.
– Do 10 reps per side.
Why it helps: Mobilizes the hips, spine, and quads while adding rotation for full-body activation. It prepares the body to run with balance and reduces load on the knees.
How to do it:
– Extend arms to the sides and make small circles forward, gradually increasing the size.
– Reverse direction after 10 reps.
Why it helps: Loosens up the shoulders and upper back—critical for proper arm swing and posture during distance running. Persistent shoulder tightness or pain? Our team can help.
Static Stretches for Post-Run Recovery
1. Standing Hamstring Stretch
How to do it:
– Stand tall and extend one leg out in front of you, heel on the ground.
– Hinge at the hips, keeping your back straight, and lean forward over the extended leg.
– Hold for 20–30 seconds per leg.
Why it helps: Reduces tightness in the hamstrings, which can pull on the pelvis and strain the lower back and knees.
How to do it:
– Stand on one leg, bend the other knee, and grab your ankle behind you.
– Keep knees close together and push hips forward.
– Hold for 20–30 seconds on each side.
Why it helps: Releases tension in the front of the thigh and supports better knee alignment during running.
How to do it:
– Lie on your back and cross your right ankle over your left knee.
– Thread your hands behind your left thigh and gently pull it toward your chest.
– Hold for 20–30 seconds, then switch sides.
Why it helps: Targets deep hip muscles often neglected by runners, helping to relieve sciatic-like pain and hip tightness.
How to do it:
– Stand facing a wall, place your hands on it, and step one foot back.
– Press your back heel into the floor.
– Hold for 30 seconds, then switch sides.
Why it helps: Reduces tension in the calves and Achilles tendon—especially important for preventing shin splints and plantar fasciitis.
How to do it:
– Stand in a doorway and place your hands at shoulder height on each side of the frame.
– Step forward slowly until you feel a stretch in the front of your shoulders.
– Hold for 20–30 seconds.
Why it helps: Counteracts the rounded posture many runners develop and supports healthy shoulder mobility.
Mobility Drills to Support Long-Term Joint Health
If you’re dealing with joint stiffness or chronic soreness, our sports medicine team may be able to help you.
1. Hip 90/90 Transitions
How to do it:
– Sit on the floor with one leg bent in front at 90 degrees and the other behind you at 90 degrees.
– Rotate your legs to switch sides while keeping your torso upright.
– Perform 8–10 reps per side.
Why it helps: Increases internal and external hip rotation, which is essential for healthy stride mechanics.
How to do it:
– Start in a high lunge with your right foot forward.
– Place your left hand on the ground and twist your torso to raise your right arm toward the ceiling.
– Return to start and switch sides.
Why it helps: Improves mobility in the hips, hamstrings, thoracic spine, and calves—all key areas for runners.
Frequently Asked Questions
Q: How often should runners stretch and do mobility work?
A: Aim to stretch dynamically before each run and statically after. Add mobility drills 2–3 times per week to improve joint function and prevent injuries over time.
Q: Can stretching prevent injuries?
A: Stretching can’t prevent every injury, but it reduces your risk by improving muscle flexibility, joint range of motion, and overall movement efficiency.
Q: What’s the difference between stretching and mobility work?
A: Stretching focuses on muscle length and flexibility. Mobility work addresses how your joints move. Both are essential for runners aiming to avoid overuse injuries.
Q: What if stretching doesn’t help my pain or tightness?
A: Persistent tightness or discomfort may point to a deeper issue. If you’re experiencing pain when trying to stretch or train, consult our Sports Medicine team or visit our specialty pages for hip, knee, and shoulder.
Build Longevity Into Your Training
Adding stretching and mobility work to your training doesn’t have to take a lot of time—but the results can be game-changing. Whether you’re trying to avoid injury, improve your stride, or simply recover better, building these routines into your week will help you run stronger and longer.
ROC is a proud sponsor of the 2025 Portland Marathon. This post is part of our “Never Miss a Mile” campaign. To see all of our running tips, please visit our Portland Marathon page.
