Mobility Exercises for Runners to Prevent Injuries

Use these 10 exercises to improve your range of motion so you can stay loose and limber.

As a runner, you’re more susceptible to tight hips, hamstrings, and calves due to the nature of running: You repeat one movement pattern over and over and over again. That’s why you need to add mobility workouts to your calendar to improve your range of motion and loosen up some of these areas. It’s key if you want to sidestep aches and injuries. (Who doesn’t?)

For exactly what to do, we put together these 10 mobility exercises, which can help you feel good off the road, and perform better when you’re on it as it supports better running form and can increase efficiency. And you can get them done in just 15 minutes.

In fact, this session easily fits into your schedule because you can do it in your living room wearing socks, while watching your favorite show.

This workout was created by former Tinman Elite trainer and current owner of Kinesis Integrated Performance, Chris Lee. Review each move, demonstrated by Lee below, so you can learn the proper form, then follow along with him in the video above.

Perform each exercise for the recommended number of reps. Aim to do this mobility workout one to three times a week. You can even do it every day! You don’t need any equipment, but an exercise mat and towel are optional.