Flexibility vs mobility
Flexibility is passive range. Mobility is active, controlled range under load. Long static stretches build flexibility, not mobility. Running demands mobility — control through the ranges you actually use.
The 10-minute runner's mobility routine
Daily or every other day:
- Couch stretch — 60s per side (hip extension)
- World's greatest stretch — 5 per side (hips + thoracic)
- 90/90 hip switches — 10 per side (hip rotation)
- Ankle wall test + slow drive — 10 per side (dorsiflexion)
- Bird dog hold — 8 per side (anti-rotation core)
When mobility helps most
Tight hip flexors? Add couch stretch and easy lunges daily. Can't squat to depth? Add ankle dorsiflexion work. Stiff back after long runs? Add thoracic mobility. Pick the limitation and target it consistently — generic routines deliver generic results.
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