Workouts · Mobility

Runner’s Mobility in 15

Hips, hamstrings, and calves — the fifteen minutes that keep the miles feeling smooth.

15 minbeginnermatmobilitylight
Why it works. Runners lose range exactly where they need it most; targeted mobility protects the stride.

Warm-up

Easy march, loose arms — 45s
Leg swings, holding a wall — 45s

The workout

  1. runners stretch — 2 × 40s each side
    rest 15s
  2. rest 15s
  3. hamstring stretch — 2 × 30s each side
    rest 15s
  4. seated calf stretch — 2 × 30s
    rest 15s
  5. quad stretch — 2 × 30s each side
    rest 15s

Cool-down

Standing fold, three breaths — 45s
Listen to your body. General fitness information, not personalized medical advice. Mild effort is normal; sharp, sudden, or worsening pain is not — stop, and if pain persists, consider speaking with a healthcare professional.

More mobility sessions

20 min · beginnerActive Recovery in 2010 min · beginnerChair Mobility in 1020 min · beginnerDeep Hips & Hamstrings in 205 min · beginnerDesk Micro-Break in 5

Do it guided, in HealthApp

Set-by-set timers, demo loops for every movement, automatic rest, weight tracking, and personal bests.

Download on the App StoreOpen in the app