Running is one of the most popular forms of exercise worldwide, but stepping out the door without a proper warm-up can put your body under unnecessary stress. The best mobility exercises for running prepare your lower body to handle repetitive impacts, so you feel light and strong from the very first stride.
Research shows that the ankle is the joint most affected by running, followed by the knee, and then the calves. Tightness or weakness in these areas can increase the likelihood of issues such as runner’s knee, shin splints, and Achilles tendon pain. That’s why a structured warm-up matters.
The top 5 stretches to do before you go running
These five exercises target your calves, hips, and posterior chain areas that take the brunt of running loads. Before a run, prioritise active mobility, muscle activation, and soft tissue prep.
Alternating eccentric calf activation: get your calves ready to endure impacts.
Calf roll: prep your soft tissues and increase blood flow.
Standing knight to hamstring stretch: free your hip flexors and posterior chain.
Alternating Leg swing: use ballistic movement to activate the anterior and posterior chain.
Alternating high shin pull: improve hip external rotation to reduce knee compensations.
• Hands against a support, ensuring good balance
• Phase 1: Contract your calves
• Phase 2: Slowly go down on one foot
Targeted Areas
Calves
Equipment Required
None
Exercise 2/5: calf roll
Focus
Details
Timing
Repeat for 1 minute per side
Advice
The pressure should allow you to remain relaxed
Instructions
• Massage from heel to knee progressively
• Lift your butt off the ground
• Maintain a rhythmic rate of 50 movements per minute
Targeted Areas
Calves, Ankles
Equipment Required
Foam Roller
Exercise 3/5: standing knight to hamstring stretch
Focus
Details
Timing
Repeat for 1 minute
Stimulus
Tension in the hip flexors and the back of the thigh
Instructions
• In a forward lunge, feet shoulder-width apart, hands on hips
• Phase 1: Forward lunge, core engaged, back knee towards the ground
• Phase 2: Front leg straight, toes up, torso leaning forward
Targeted Areas
Hamstrings, Hips
Equipment Required
None
Exercise 4/5: leg swing
Focus
Details
Timing
Repeat for 1 minute
Stimulus
Stretching in the hamstrings and hip flexors
Instructions
• Using support, one foot on the ground, the other lifted
• Wide leg swing from front to back
• 3 back-and-forth movements per side, alternating
Targeted Areas
Hips, Hamstrings
Equipment Required
None
Exercise 5/5: alternating high shin pulls
Focus
Details
Timing
Repeat for 1 minute
Stimulus
Tension in the hip
Instructions
• Standing, feet hip-width apart, knee lifted and held manually
• Ankle grasped and pulled toward the opposite hip
• Controlled movements, alternating legs with each repetition
Targeted Areas
Glutes, Hips
Equipment Required
None
Why runners often feel discomfort
Running involves repeated loading through the same joints and tissues. Common discomforts include:
Shin splints: linked to over-repetitions, calf tightness and overstriding.
Runner’s knee: irritation caused by repetitive stress and poor hip control.
Achilles tendon pain: often linked to calf tightness or sudden training volume increases.
Lower back discomfort: can occur if hip flexors are tight and stride mechanics are restricted.
Anatomy and performance links
Body Area
Running Role
Mobility Focus
Ankles
Absorb ground forces, provide push-off
Dorsiflexion and calf activation
Calves
Key for propulsion
Eccentric loading and tissue prep
Hips
Control stride length and stability
Hip flexor release and glute activation
Posterior chain
Maintains upright running posture
Hamstring mobility and spinal alignment
Recovery strategies after running
Active recovery sessions: low-intensity cycling, walking, or swimming support circulation.
Foam rolling: especially for calves and quads, to reduce tissue stiffness.
Mobility cool-downs: gentle dynamic stretches post-run can support long-term resilience.
Load management: avoid rapid mileage increases to reduce tissue stress.
FAQs
Should I stretch before or after running? Dynamic stretches before running prepare your body for effort, while static stretches are best saved for after to aid recovery away from training.
How long should a warm-up take before running? 5–10 minutes of targeted dynamic stretches is usually enough to activate key muscles and improve mobility.
Can warm-up stretches prevent injuries? While no routine can guarantee total injury prevention, dynamic warm-ups often support better mechanics and reduce the risk of overuse problems.
Do I still need to warm up if I’m only running a short distance? Yes — even short runs put stress on your joints. A quick warm-up ensures your tissues are ready from the first step.
Is foam rolling better than stretching? They complement each other. Foam rolling prepares tissues and increases blood flow, while dynamic stretching activates mobility and movement patterns.
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