Six mobility moves this personal trainer says you need to run injury-free
Just increasing mileage isn’t enough to become a better runner
A friend recently decided to improve his fitness and running, but within a few weeks, he was taking time off to nurse aches and niggles—not ideal.
With my marathon running history and personal trainer hat on, I advised him on where he might be going wrong. It turned out he wasn’t doing any mobility or strength work—two non-negotiables for running well and staying injury-free.
“When you’re running, you’re using multiple joints and muscles at once and they need to seamlessly work together,” says personal trainer Saima Husain, who regularly posts mobility routines online.
“Your mobility needs to be dynamic—not static—and it needs to mimic the mechanisms of running,” says Husain.
“Dynamic mobility teaches your brain and muscles to expand your range of motion through controlled flexibility.”
Without effective mobility work, joints won’t be as supple, forcing other body parts to compensate—setting you up for injury.
“When you’re running, you’re pounding your feet,” says Husain. “Your calves will feel it but your ankles are going to take the load too.
“You’re also running with your hips. But if those two joints are not as flexible and strong, then your knees might take more of the brunt and your lower back might start to ache.”
If your joints are stiff it will also affect your strength training.
“Your mobility is what’s going to help you with weighted training, too,” says Husain.
“If you don’t have good ankle mobility, for example, when it comes to squatting, you might find you don’t have low depth, or you might be leaning forward, or you experience hip or knee issues.”
“See it as your pre-workout,” adds Husain. “If you have a drink to energize you for your workout, your mobility work is basically the same. Do it first, before every run or strength session.”
Watch coach Saima’s lower-body mobility routine for runners
Want to give it a go? She breaks down all six moves below.
1. Knee-over-toes hip stretch
“This is like a buy-one-get-one-free move,” says Husain. “You’re targeting your ankles, big toe—essential for push-off—and it activates your glutes and hips.
“Your hip flexors are lengthening and shortening—as they do in running—and the same for your hamstrings. So it’s a real posterior [back] and anterior [front] extension and flexion, all-in-one kind of move.”
How to do it:
Sets: 2 Reps: 6 each side
- Stand with your feet hip-width apart and take a large step back with your left foot.
- Lower your left knee to the floor, balancing on your toes.
- Lean forward to shift your right knee over your toes.
- Hold briefly to work your ankle flexion.
- Lean back onto your left ankle, pointing your right toes up.
- Hold briefly to stretch through your right leg hamstrings.
- Complete all the reps on one side, then repeat on the other.
2. 90/90 hip rotation
“The two key elements here are to always raise your top leg to your maximum range, then bring your other leg through,” says Husain.
“Use your hands for support because not everyone can do it without hands. Your hands will help you with controlling the movement.”
How to do it:
Sets: 2 Reps: 3-6 each side
- Sit on the floor with your left knee resting in front at a 90° angle.
- Place your right knee at a 90° angle on the floor to your side.
- Raise your right knee, then your left, rotating from your hips, until your feet are flat on the floor.
- Continue rotating until your right knee is in front and your left knee to your side.
- Reverse the movement to return to your starting position.
3. World’s greatest stretch compression flow
“I like this flow as it gets into your lower back and helps you coordinate movement with your breath, which is super important when you run,” says Husain.
“Aim to inhale as you step forward in the world’s greatest stretch and exhale as you go back over your heels.”
How to do it:
Sets: 2 Reps: 3-6 each side
- Stand with your feet hip-width apart and take a large step forward with your right foot.
- Lower your hips close to the floor and place both hands on the floor.
- Lower your right elbow and forearm to the floor then stretch your right arm overhead.
- Look up at your right hand, stretching through your chest.
- Lower your right hand back to the floor and shift your hips back toward your ankles, stretching through your straight arms and lower back.
- Repeat on the other side.
4. Kneeling hip CAR (Controlled Articular Rotation)
“This is all about hip control through the hip joint. It’s great to do leg swings forward and sideways [in a warm-up] but controlled, isometric moves are important for building strength,” says Husain.
“This also helps you see if one side is weaker, stronger or tighter than the other, and activates your core.”
How to do it:
Sets: 2 Reps: 3-6 each side
- Start on your hands and knees with your shoulders over your hands and your hips over your knees.
- Engage your core muscles and keep your spine neutral.
- Engage your right hip, raise your right foot and bend your knee to a 90° angle.
- Rotate your right knee slowly out to the side, back and then forward in a circular motion.
- Repeat in the opposite direction.
- Complete your reps on one side, then repeat on the other.
Trainer tip: “Imagine you have a bowl of water on your lower back. Control the movement and maintain stability so this imaginary water doesn’t tip over at any point,” adds Husain.
5. Deep squat plus knees to floor
“This move opens the knees and improves knee flexion. You’re also working your toes, as you go forward and back,” says Husain.
“A lot of running’s pushing mechanism comes from the toes, especially the big toes. If your toes are weak, your ankles could be weak, which might work up to affecting your knees.”
How to do it:
Sets: 2 Reps: 6
- Stand with your feet hip-width apart, then lower into a deep squat. Hold a sturdy surface for support if you need.
- Push your knees forward to tap them on the floor in front—your heels will come up and you’ll press forward into your toes.
- Reverse the movement.
Make it easier: If ankle and hip mobility is limited, place a raised surface in front of your knees to reduce the range.
6. Kneeling shin lift
“Working your tibialis [the muscle along the front and outer side of your shin bone] through this extension and stretch, is going to help improve your ankle flexion, which is what you're constantly doing in running,” says Husain.
“Your tibialis takes the load so this will help avoid shin splints. It’s a neglected area but it’s important.”
How to do it:
Sets: 2 Reps: 6 each side/direction
- Sit in a low-kneeling position with your buttocks on your feet.
- Place your hands on the floor either side of you for support.
- Raise one knee off the floor, stretching the front of your lower leg.
- Repeat on the other side.
Saima Husain is a London-based fitness coach dedicated to transforming women's health through a mind-body approach. Drawing on 11 years of experience across strength training, running and injury rehab, Saima has partnered with global sports brands to promote fitness as a tool for mental wellbeing. By prioritizing mindset alongside physical progression, she empowers women to unlock resilience and move with confidence.
