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You only need 7 moves to stretch your entire lower body with this mobility routine for runners

Umito November 4, 2024

Although this isn’t true for everyone, as a general rule, runners are very passionate about running and not very passionate about anything else. By this I mean supporting strength and stretching work which can be essential in helping you improve as a runner, as well as avoid injury.

I’m a marathon runner and I’ll be the first to admit that I don’t do enough of this type of supportive training. I asked an expert strength training for runners earlier, which helped, but my stretching routine has been the same for years – I just do that yoga routine for runners Since YouTube again and again.

Hoping to improve my post-run stretching in particular, I asked a certified personal trainer and founder of Drawing Ramon Félix for his advice. Stretchergy is an online platform that offers stretching routines to meet different goals, one of which is to improve sports performance. Felix created this 7-move post-run mobility routine for runners to help them stay flexible and run better.

Ramon Felix’s 7-Move Mobility Routine for Runners

You can do this routine either right after a run, or throughout the week, or ideally both. It doesn’t take long to complete the movements and you’ll feel the benefits during and outside of your run.

You need a foam roller for the first movement of the routine, and some sort of band to wrap around your foot for hamstring stretching – you can use a yoga belt or strap for this. Other than that, the only other equipment you might need is a yoga mat for the ground extends.

Felix has provided photos of all the stretches you can use to get the right position, along with some tips for each. There are no specific instructions to follow on how long each stretch should last, but try to do each for 30 to 60 seconds and try to deepen the stretch during that time if you can.

The routine is designed to focus on each of the major lower body muscle groups you use when you run in turn, making it intuitive to understand and follow. If you know there’s one area that causes you more grief than others—it’s the hips, for me—then maybe focus on that stretch for longer.