Runners love to run. That's a given. But if all you’re doing is pounding the pavement without giving your body the mobility work it needs, you’re selling yourself short—and maybe even setting yourself up for injury.
Mobility training isn’t just about stretching (although that’s a big part of it). It’s about making sure your joints move freely, your muscles work efficiently, and your body stays strong, balanced, and resilient. Think of it as fine-tuning your machine so you can keep logging miles without breaking down.
And with marathon season fast approaching, there’s no better time to dial it in. Let’s get into why mobility training should be non-negotiable in your routine.
What Is Mobility Training, Anyway?
Mobility training is all about improving how well your body moves. Unlike static stretching (where you hold a position), mobility exercises involve dynamic movements that get your joints and muscles working through their full range of motion.
Running, by nature, is repetitive. You’re moving forward, forward, forward—without much lateral motion or variation. Over time, this can lead to stiffness, imbalances, and an increased risk of injury. Mobility work helps combat that, keeping you feeling strong and fluid with every stride.
The Benefits of Mobility Training for Runners
Here’s why mobility work is your secret weapon for better, more sustainable running:
1. Bigger Stride, Better Efficiency
Tight hips, stiff ankles, and restricted movement? That’s wasted energy. The more freedom your joints have, the smoother and more efficient your stride becomes. This means you can run faster and further—without working harder.
2. Injury Prevention
Nothing throws off your training like an injury. And a lot of common running injuries—like IT band syndrome or plantar fasciitis—stem from tightness and imbalances. Mobility work helps keep everything moving as it should, reducing stress on your body and lowering your risk of aches, pains, and sidelining injuries.
3. Stronger, More Stable Strides
Running is basically a series of single-leg balances. If you’ve got wobbly hips, weak stabilizers, or tight fascia (the connective tissue around your muscles), you’re putting yourself at risk for compensation injuries.
Mobility drills, especially unilateral movements like single-leg deadlifts or lunges, help reinforce stability so you can run with better control and less strain.
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4. Faster Recovery
Ever finish a long run and feel stiff for days? Mobility work can help with that. It improves circulation, flushes out built-up waste in your muscles, and helps you bounce back faster so you can hit your next session feeling fresh.
5. Better Balance and Coordination
Running isn’t just about putting one foot in front of the other—it’s about control. If you’ve ever tripped on a curb or struggled to stay steady on uneven terrain, that’s where mobility training comes in. By improving proprioception (your body’s ability to sense movement and positioning), you gain better balance and coordination.
How to Add Mobility to Your Runna Plan
The best way to stay consistent with mobility work is to schedule it—just like your runs. With Runna, you can easily build mobility into your plan by choosing a time that fits your routine:
Rest Days – If you prefer active recovery, a mobility session can help loosen up stiff muscles without adding strain.
Before Runs – A quick mobility warm-up can improve range of motion and prep your muscles for a smoother, more efficient stride.
After Runs – Post-run mobility drills aid recovery, reduce stiffness, and help prevent injuries.
Alongside Strength Training – Runna’s strength sessions already include functional movements, but adding a few mobility drills beforehand can improve flexibility and movement efficiency.
Dedicated Mobility Sessions – If you want a structured approach, setting aside one session per week keeps it consistent and easy to follow. You can add these to your plan in the Manage Plan section of your Runna app.
No matter when you fit it in, regular mobility work will help you stay strong, recover faster, and keep progressing in your training.
Easy Mobility Drills for Runners
If you’re pressed for time, worry not. You don’t need a lengthy routine to do effective mobility training; just get into the habit of doing a few of the best mobility moves for runners that hit the key areas:
Hip Flexor Stretch (Dynamic Lunges) – Opens up tight hips, improving stride length.
Ankle Circles – Increases flexibility for better shock absorption.
Thoracic Rotations – Helps with posture and upper-body mobility.
Single-Leg Deadlifts – Strengthens stabilizers and improves balance.
Lateral Lunges – Keeps your hips mobile and prevents stiffness.
Your body does a lot for you. Give it what it needs, and it’ll carry you further.
Moving Together
Mobility might not always get the spotlight, but it’s the quiet hero of a strong training block. That’s why we joined forces with lululemon to bring our community together for a movement-focused reset—designed to help runners stay strong, connected, and injury-free.
Missed it? Don’t worry. We’ve got more marathon-season events in the works, so stay tuned. We’d love to see you at the next one. In the meantime, head to lululemon.co.uk for high quality, breathable gear, designed to move with you.