A run coach says this 15-minute hip mobility routine can help you run faster—here's my verdict after trying it for two weeks

A woman runs on a track holding a water bottle. She wears a bright orange jacket and purple leggings. Behind her we see trees, overgrown hedges and a building.

I love running. I do it at least five times a week but sometimes my body likes to complain—and quite rightly.

Running puts a lot of strain on the body, especially the hip flexors, which contract every time you bring your leg forward. This repetitive action can make these muscles stiff and sore, which leads to tight, cranky hips. The good news is that stretching can help with this, improving flexibility and reducing your chance of injury.

Boosting your hip mobility can also have a positive impact on your running. If you have a good range of motion in your hips and lower body, you can swing your legs forward with more efficiency and power.

I’m currently training for the 2025 London Land Marks Half Marathon and want to keep my hips healthy and happy. I decided to add a mobility routine to my training plan in the hopes that it would help me avoid injury and run faster.

Watch Madeleine Nilsson’s hip mobility routine.

A post shared by Madeleine | Running & Strength Training💙 (@madeleinenilssons)

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I chose to follow this routine from personal trainer and run coach Madeleine Nilsson. It features seven moves designed to improve hip mobility and range of motion (ROM) in the lower body. I completed 10 repetitions of each exercise, as suggested in the video, before every run.

The exercises

1. Side-lying hip circles x10 each side
2. 90/90 sit switches x5 each side
3. Rocking figure-4 pose x10 each side
4. Bouncing lunges x10 each side
5. Seated knee drops x10 each side
6. Supine hip circles x10 each side
7. Supine knee hugs x10 each side

"Proper hip mobility is crucial for several reasons, especially for runners," Nilsson says in her video's caption. "By ensuring that the hips can move through their full range of motion without compensation, you can prevent many common running-related injuries.

"Improved hip mobility also enhances your athletic performance and helps you maintain proper posture and alignment. It’s simply a key to smoother and more efficient movement patterns in your day-to-day life and during workouts."

How the routine helped me

The routine only took around 10 minutes, but after doing it my body felt switched on and my lower back niggles had disappeared. My knee and ankle joints also felt more mobile. Doing the routine helped me regulate my breathing and get into the right mindset for running too, as I practiced the moves slowly in sync with my breath.

That’s not to say the moves were all easy; I was humbled at how challenging exercises like the side-lying hip circles felt. Other moves, like the seated knee drops, were more enjoyable, providing a welcome stretch after a day at my desk.

Am I a faster, more explosive runner after two weeks of the routine? I wish. However, I fully intend to keep up with the routine because it does make my legs feel lighter and my body more resilient.

After the moves, I can feel my blood pumping around my body, and my muscles are warm—and I haven’t had any lower back pain after my longer runs either, which I can only put down to my improved hip function.

So if you're also looking for ways to make running feel easier, I can recommend doing hip-strengthening exercises like these.