Stretching & Mobility for Runners

The debate on the benefits of stretching and mobilisation for runners is ongoing. Whilst it may not directly enhance your performance or make you invincible against injuries, incorporating regular stretching and mobility into your routine is crucial for joint, tendon, and muscle recovery. It also serves as a perfect mental reset; vital for maintaining a balanced training program and allowing you to bounce back between sessions.

Tight hamstrings, hips and calves are all common complaints amongst the running community. But it doesn't have to be this way! Whilst stretching shouldn't completely substitute your strength training, using a combination of both strength & mobility throughout your week can help to reduce areas of pain and stiffness.

Understanding Stretching and Mobilisation

When referring to stretching, we're focusing on lengthening our muscles and tissue, which can be completed through both dynamic movement or static holds. Whilst mobilisation more so focuses on improving joint range of motion and can be achieved through manual therapy, foam rolling, and mobility flows.

Frequency and Techniques:

The ideal stretching and mobilisation routine depends on your individual needs, running goals, injury history, and time availability. There's no one-size-fits-all approach. It's all about finding a way that works with your lifestyle. Our favourite way to incorporate mobility into our week is with the forRunners Post Run Mobility flows, which you can access via the app! A short and effective way to cool down after your run training.

Best Stretching/Mobility Practices for Runners

For the best results, we recommend mixing various mobility strategies into your week. A balanced approach might include:

• Dynamic movements before running, such as lunges or calf rises
• Post-run foam rolling, neural glides or static stretches
• A weekly yoga or mobility session for overall reset

Incorporating a few minutes of stretching before and after runs can significantly improve your flexibility and recovery, helping to reduce stiffness post training. Throwing in a forRunners Pre or Post Run mobility session into your routine is a fantastic way to seamlessly sneak some mobility into your training. Check out our recommendations below for how you can include stretching and mobility into your week.

Weekly Recommendations

• Pre-Run (5-7 mins): Engage in dynamic drills to mobilise joints and tissues, improving your running form. Favourites include lunges, calf raises, and lumbar rotations.
• Post-Run (5-8 mins): Emphasise slow-release stretches and foam rolling to alleviate tension in muscles and connective tissue. Key areas include glutes, thighs, calves, and the thoracic spine.
• Weekly Mobility Session (30-45 mins): Dedicate time each week for a comprehensive stretch routine focusing on spinal mobility, hip openers, and whole-body flexibility, incorporating various techniques like hold-relax methods, neural stretches, and movement flows. Why not join one of our the forRunners Yoga or Pilates mobility classes to unwind after your next run?

Benefits Beyond Flexibility

These sessions not only enhance physical mobility but also offer mental relaxation and stress relief, promoting overall well-being. Regular mobility work can transform your running experience, making you feel rejuvenated and ready to tackle more miles.

Find out more!

For stretch and mobility routines that fit into your lifestyle and enhance your running performance, check out forRunners.app. With a FREE 7 day trial, you can access a variety of exercises designed specifically for runners looking to improve flexibility, prevent injuries, and achieve their running goals.

Alice Baquie

Founder of forRunners.app, Physiotherapist & Pilates Instructor