Episode 51 - Less Stretch, More Strength: Mobility Exercises for Runners

Episode Summary:

In this episode, Alison challenges the idea that more stretching is always the answer and instead highlights the value of carefully chosen mobility exercises for runners. She explains that hypermobile athletes often develop chronic tightness by gripping in areas like the feet, glutes, or pelvic floor, and that true relief comes from balancing stiffness, stability, and mobility. By building “good tension,” improving alignment, and increasing body awareness, runners can release unnecessary tension, protect their joints, and move with greater efficiency. Viewing the body as an interconnected system, rather than isolated parts, helps prevent recurring issues and unlocks more enjoyable, sustainable performance.

Key Takeaways:

Here are 5 key points from the full episode:

• Mobility isn’t always the goal: Hypermobile runners often hold tension in other areas, so stretching alone isn’t enough; balance of stiffness, stability, and mobility is crucial.
• Build “good tension” for relief: Creating stability in key areas (like proximal hamstrings or glutes) allows the body to release chronic tightness elsewhere.
• Whole-body perspective matters: Viewing the body as an interconnected system prevents recurring injuries, plateaus, and inefficient movement.
• Alignment and proprioception are key: Proper positioning and awareness of the body in space help manage tension, improve running economy, and prevent overcompensation.
• Targeted exercises over generic stretching: Using specific mobility exercises for runners, combined with strength and stability work, leads to more efficient, safer, and enjoyable running.

Time Stamps:

[00:00] - Introduction

[03:00] - Mobility vs. Stiffness

[12:00] - Building Good Tension

[20:30] - Whole-Body Perspective

[32:00] - Key Areas to Focus

[42:30] - Wrap-Up & Closing Thoughts

Resources Mentioned:

• Women’s Running Academy Intensive: A 12-week group mentorship program to help female runners ditch the cycle of injury and burn out through understanding their body on a deeper level. Take the reins of your training and continue to perform confidently while feeling great long-term. 
• Strategies for Running With Hypermobility: https://www.alisonmariephd.com/blog/Running-with-Hypermobility 

Quotes:

• “Some of the bendiest, most flexible runners actually tend to be the stiffest in a few specific places in the body.”

• “Some of the things holding most runners back is treating the human body as a sum of its parts… but we’re one body, and it works together.”

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