Mobility for Runners – Daily Routine

About the plan

12-week mobility and flexibility plan designed for what running shortens: hip flexors, hamstrings, calves and soleus, IT band, piriformis and thoracic spine. There are six short sessions a week of twelve to twenty minutes each, each dedicated to one region, with a full session on Saturday and Sunday off — short, frequent sessions work better than one long session a week because flexibility responds to accumulated time under stretch. The time in each position rises over the cycle: 30 seconds in weeks 1 to 3, 45 seconds in weeks 5 to 7 and 60 seconds in weeks 9 to 11, with light weeks in 4 and 8 to keep the habit without accumulating load. The last week of each block asks you to compare your range with the start. The instruction that changes the result most is in every session: breathe deeply and let go on the exhale instead of forcing the range, and if a position hurts, back off until it becomes discomfort instead of pulling harder. No equipment needed.