Trainer Says Six Mobility Drills Can Support Safer Running

Adding miles may improve endurance, but this trainer says runners also need movement preparation and strength work. Saima Husain, a London fitness coach with 11 years in strength training, running and injury rehabilitation, says dynamic mobility helps several joints and muscle groups share the work of running. Without it, stiff areas may leave the knees or lower back handling more stress.

The six-part routine targets the ankles, big toe, hips, hamstrings, lower back, knees, core and the muscle along the front of the shin. The exercises include controlled leg movements, a flowing stretch coordinated with breathing, hip-control work and drills that challenge toe and ankle movement. One exercise can be adjusted with a raised surface when hip or ankle range is limited.

Husain recommends treating the sequence as preparation before running or lifting, rather than as a separate occasional task. The prescribed workload varies by exercise, generally using two rounds and three to six repetitions per side, while two movements call for six repetitions on each side or direction. The routine is intended to build controlled range, reveal differences between sides and strengthen areas involved in push-off and ankle flexion.