If You Can’t Do This, Your Run Could Be Doing More Harm Than Good
Running may seem like the most natural form of exercise, but if you jump into distance running without the proper foundation, you could be doing more harm to your joints and reducing your running career because of inefficient movement that will eventually lead to an injury. Before racking up miles, it’s crucial to make sure you have the prerequisite mobility, balance, core stability, and lower body strength, and if you don’t work on improving the area(s) you’re lacking. These elements help to ensure you can move efficiently, absorb impact, and reduce the risk of overuse injuries. Let’s break down what you should be able to do before you become a track star.
Mobility: The Foundation of Efficient Running
Ankle Mobility
Dorsiflexion (4 inches past toes in a kneeling test)
Why? Limited dorsiflexion reduces shock absorption, increasing stress on the knees and altering stride mechanics. Good ankle mobility allows for an efficient push-off and smoother ground contact.
Hip Mobility
Hip Flexion (Knee to at least 90° while standing)
Why: A limited hip flexion range reduces stride efficiency, leading to shorter steps and excessive compensations in the lower back and knees.
Hip Extension (Lunge/hip flexor stretch positioning)
Why: Running requires strong hip extension for propulsion. Tight hip flexors can lead to an anterior pelvic tilt, excessive lumbar extension, and inefficient stride mechanics.
Hip Internal & External Rotation (Smooth 90/90 transitions)
Why: Poor hip rotation limits stability and force transfer, increasing stress on the knees and lower back. It can also contribute to overpronation and poor ground contact mechanics.
Thoracic Spine Mobility
Thoracic Extension (Smooth cat-cow movement)
Why: A mobile thoracic spine prevents excessive lower back compensation and allows for an upright, efficient posture during running.
Balance: The Key to Stability and Injury Prevention
Single-Leg Balance (Eyes Open) – Hold for 30 seconds
Why: Running is essentially a series of single-leg landings. Good balance prevents excessive side-to-side movement and reduces the risk of ankle and knee injuries.
Core Stability: Controlling Your Movement
Dead Bugs & Bird Dogs – 10 reps per side
Why: These exercises train coordination and stability, ensuring your core can handle the rotational forces of running.
Lower Body Strength: Building a Resilient Runner
Bodyweight Squats – 20 reps with good form
Why: Squats build your quads and glutes, which are essential for absorbing impact and driving forward. It’s ensure you have proper ankle mobility.
Step-Ups – Controlled reps on an 8-12” step
Why: Mimics the single-leg strength needed for running, improving force production and stability.
Single-Leg Glute Bridges – 10 reps per leg
Why: Strengthens the posterior chain (glutes and hamstrings), which plays a major role in propulsion and muscular balance between the legs, which helps reduce injury to the lower back and knees.
Calf Raises – 20+ reps (double-leg), 12-15 reps (single-leg)
Why: Running places a lot of demand on the calves. Strong calves improve push-off and reduce stress on knees, hips, and ankles.
Final Thoughts
Running isn’t just about putting one foot in front of the other—it’s about moving efficiently and staying injury-free. By improving your mobility, balance, core stability, and lower body strength, you’ll set yourself up for a smooth and sustainable running journey. If you struggle in any of these areas, focus on improving them before ramping up mileage. Investing time in these prerequisites now will pay off with faster, safer, and more enjoyable runs in the long term.
Need help improving any of these areas? Drop a comment or reach out for specific mobility drills and strength exercises to get you running at your best!
