The best mobility exercises for running prepare your body, mainly the lower body, to handle repetitive impacts so you feel ready from the first stride and reduce the risk of injury.
Science is clear — the ankle is the joint most affected by running, followed by the knee, and in third place, the calves. Passive stretching is known to be detrimental before exercise, which is why active stretching, muscle activation, and massage should be prioritised.
The 5 Best Leg Stretches for Running
These five exercises will help you have a body ready for effort and prevent issues such as runner’s knee, shin splints, Achilles tendon pain, and more:
Alternating eccentric calf activation: Get your calves ready to endure impact.
Calf roll: Prep your soft tissues and increase blood flow.
Standing knight to hamstring stretch: Free your hip flexors and posterior chain, which are keys to reducing lower back pressure and strengthening your stride.
Leg swing: Ballistic movements to create tension in both your anterior and posterior chains.
Alternated high shin pull: Improve your hip external rotation ROM to avoid compensations on your knees
• 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 per side
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: Alternated High Shin Pull
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 Experience Leg Tightness
Running is repetitive, with each stride placing stress on the same tissues. Common causes of leg stiffness and discomfort include:
Limited calf and ankle mobility.
Tight hamstrings restricting stride length.
Hip flexor stiffness from sitting and repetitive loading.
Weakness or lack or hip range of motion.
These issues may cause the lower back and knees to compensate, leading to discomfort if not addressed.
The Anatomy of Running Performance
Running efficiently depends on a chain of muscles working together:
Muscle group
Role in running
Impact of limited mobility
Calves & ankles
Absorb impact and push off the ground
Shortened stride, increased risk of strain
Hamstrings
Drive leg extension and stabilise the knee
Excess stress on the lower back
Hip flexors
Lift the thigh and control forward motion
Compensations in the knees and lumbar spine
Glutes & hips
Power hip extension and stabilise the pelvis
Reduced power, instability, and compensations through the spine
The Science Behind mMobility and Running
Restricted mobility in the hips, calves, and hamstrings can alter running mechanics. This may reduce efficiency and increase stress on the lower back or knees. Mobility work may not only support performance but also aid recovery by promoting circulation and soft tissue health.
Dynamic stretches, such as leg swings, may prime the body before running. Specific stretches or release-based movements, such as calf rolling, may support recovery after training. Using both approaches strategically is often most effective.
Practical Scenarios for Runners
Before a run: Use dynamic stretches (eccentric calf activation, leg swings) to prepare tissues for impact.
After a run: Use recovery massage (calf roll, standing knight to hamstring stretch) to ease stiffness.
When experiencing discomfort: If tightness recurs regularly, consider whether reduced hip or ankle mobility is forcing compensations elsewhere.
FAQs About Leg Stretches for Runners
Do runners need to stretch every day? Many runners find daily mobility work may help reduce tightness, especially in the calves and hips. Frequency depends on training load and recovery.
When is the best time to stretch for running? Dynamic stretches may be most effective before a run, while static or release-based stretches are often better after running.
Can stretching reduce the risk of running injuries? Stretching alone cannot guarantee injury prevention, but it may support mobility, which in turn reduces the likelihood of compensations that stress the joints.
How long should I hold each stretch? Most stretches can be held or repeated for 30–60 seconds, but duration depends on the goal — activation before running or recovery afterwards.
What if stretching doesn’t help my pain? If discomfort persists, it’s important to explore the root cause with a qualified health professional. Pain may indicate imbalances or issues that require more than stretching.
