Stretch and stability training plan
Build strength, mobility, and control with a stretch and stability plan. Feel the difference in every run.
What are the benefits of stretch & stability for runners?
- Improved mobility and posture: Each session targets areas where runners often feel tight: hips, hamstrings, lower back, and shoulders. Over time, you’ll feel looser, more upright, and more fluid on the run.
- Better body awareness and form: The slow, controlled pace helps you tune into your movement patterns and reconnect with your stride. This improves mechanics and helps reduce inefficient habits that can lead to injury.
- Enhanced recovery and injury prevention: These sessions promote active recovery by increasing circulation and reducing muscle tension. They’re especially effective after long runs or intense training blocks.
- Functional strength and stability: Fraser’s sessions incorporate strength-building movements that improve joint control and muscular balance, key for running longevity and reducing risk of overuse injuries.
- Mental reset: The mindful pace and intentional focus of each session provide a break from the intensity of training— helping you reset, refocus, and recharge.
Runna top tip: Stretch & Stability is most effective when done regularly. Even one session a week can make a big difference in how you move and recover.
You’ll find our full series of Stretch & Stability sessions taught by Movement Coach Fraser in the Runna app or on our YouTube channel.
Take a look at our Stretch & Stability program.
Take your running to the next level
Get a stretch and stability plan designed for runners
Using Runna, you can seamlessly add Stretch & Stability sessions for runners to your weekly schedule all in the same place as your runs, strength training, and mobility work.
Fraser is a Movement Coach with a passion for helping runners move with greater ease, purpose, and longevity. His sessions blend deep stretching and functional strength to help you:
- Improve flexibility and posture
- Feel stronger and more connected in every stride
- Stay injury-free and recover smarter
Like with any good training habit, it’s all about consistency. Don’t stress if you can’t touch your toes right away. Over time, you’ll notice how it helps you recover better, move better, and feel stronger all around.
To begin, head to Manage Plan in the Runna app and schedule your weekly sessions with Fraser.
Choose your stretch and stability day
To get the most out of your Stretch & Stability workouts, schedule them on a consistent day each week. These sessions complement your training by helping you move more freely and recover more effectively.
Here are two great options:
- Post-run recovery day: After a tough session or long run, Stretch & Stability helps relieve tightness and support muscle recovery, without adding intensity.
- Rest day: These low-impact sessions are perfect for staying active while giving your body time to recover. They’ll leave you feeling refreshed and ready for your next run.
As with all training, the key is consistency. A short, focused Stretch & Stability session once a week can have a big impact on how you feel and perform.
Our stretch and stability progression
Runna’s Stretch & Stability plan includes 26 progressive sessions led by Coach Fraser. These workouts are designed specifically for runners and build over time to help you:
- Increase range of motion and reduce tightness
- Strengthen stabilizing muscles and improve balance
- Boost posture, mobility, and mind-body connection
- Prevent injury and improve running longevity
Whether you’re easing back after a race or looking to future-proof your training, these sessions are designed to support you at every stage.
Take your running to the next level
How does stretch and stability compare to mobility, pilates, and strength training?
Short answer? It’s a unique and complementary part of your running toolkit. We’d recommend a little bit of everything for a well-rounded training plan—but here’s some guidance so you can choose what feels right for your goals.
Here’s how each cross-training option fits into your plan:
- Stretch & Stability blends dynamic stretching with functional strength, helping you unlock mobility, build awareness, and improve posture for a more connected, efficient stride.
- Mobility work connects your breath with muscle control through slow repetition.
- Pilates targets your core and stability muscles with precise control, supporting injury prevention and alignment.
- Strength training builds overall muscle strength, speed, and endurance, which is especially important for performance and power.
- Cross-training gives your body a break from impact while keeping you active with other sports like swimming or cycling.
Want to create a balanced plan? With Runna, you can mix in Stretch & Stability, Pilates, strength, and mobility workouts to support your goals.
Just go to Manage Plan in the app to customize your weekly routine based on what your body needs most.
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Take your running to the next level
Your personalized running coach with tailored training plans to achieve your goals, from running a faster 5k to finishing your first marathon.
Scan to get started