4 Simple Yet Powerful Mobility & Strength Tips for Runners

Whether you’re training for a marathon or just running to clear your head, keeping your body strong and mobile is non-negotiable if you want to stay pain-free and consistent. As a chiropractor and movement-obsessed mom, I see runners all the time who could avoid injury with just a few simple tweaks to their routine.

Here are my 2 favorite mobility tips and 2 go-to strengthening moves that every runner should have in their toolkit:

Mobility Tip #1: Dynamic Hip Openers

Why it matters: Tight hips limit your stride and can overload your knees and low back.

What to do: Before your run, skip the static stretch. Instead, do 10–15 world’s greatest stretch reps (a deep lunge with a twist) to open up the hip flexors and activate glutes.

✅ Pro tip: Add a gentle forward-and-back rocking motion in the lunge to really wake things up.

Mobility Tip #2: Ankle Circles & Calf Rockers

Why it matters: Ankle stiffness = reduced shock absorption = cranky knees.

What to do: Do 20 seconds of ankle circles each direction, then try calf rockers (stand and shift your weight from heel to toe) for 1–2 sets of 15 reps. This improves your foot and ankle mobility, which is key for smooth strides.

Strength Tip #1: Single-Leg Glute Bridges

Why it matters: Glute weakness is one of the top causes of runner’s knee, IT band issues, and back pain.

What to do: Lie on your back, one foot flat, other leg extended. Drive through your grounded heel and lift your hips up. Lower with control. Start with 2 sets of 8–10 reps per side.

✅ Keep your hips level—if they drop to one side, scale back to a regular glute bridge with both feet flat on the floor.

Strength Tip #2: Eccentric Calf Raises

Why it matters: Strong calves = more efficient push-off + less Achilles strain.

What to do: Stand on a step with your heels off the edge. Rise up with both feet, then slowly lower down on one foot. Do 2–3 sets of 8 reps per side, 2–3x/week.

✅If you are already struggling with Achilles pain or this exercise feels like too much start with your feet flat on the ground instead of on a step.

Don’t Skip This Part...

Mobility and strength aren’t just for injured runners—they’re for runners who don’t want to get injured. A few minutes of intentional work goes a long way.

If you're unsure where to start, or you’re already feeling some tightness or twinges, come in for an assessment. A little proactive care can keep you running happy for miles to come.

Dr. Allie Di Salvo applying kinesiology tape on a runner with knee pain.