Resetting the pelvis
Stepping off the dirt path after a hard effort often leaves the body locked in a forward-leaning posture. This is especially true if you have been experimenting with vertical gain tracking on a GPS watch during a steep mountain run. The repetitive, short stride of climbing tilts the pelvis forward, which can pinch the lower back. To counter this, spend two minutes in a 90-90 hip shift. Lie on your back with your feet flat on a wall and knees bent at 90 degrees. Gently lift your tailbone off the floor without arching your spine.
Hold this position and take five deep, slow breaths. Exhale fully through your mouth until you feel your side abdominal muscles engage. This simple shift pulls the pelvis back into a neutral position. Physical therapist coach Clara Noyes often tells her athletes, “do not skip the exhale, as that is where the real pelvic reset happens.” It takes less than two minutes — a tiny fraction of your overall training time — but prepares your joints for the next stretches.
Opening the hip flexors
Next, we target the front of the hip. Long climbs demand repetitive hip flexion, a motion that is amplified during climbing strength workouts on steep fire roads. To release this tension, kneel on your right knee with your left foot flat in front of you. Instead of pushing your hips far forward, tuck your tailbone under. You should feel a deep, controlled stretch along the front of your right thigh, high up near the hip crease.
While holding this half-kneeling position, gently reach your right arm straight up toward the sky, then lean slightly to the left. This integrates the psoas muscle, which runs from the thigh bone up into the lower back. This stretch is particularly useful after a long weekend outing where trail run fueling required carrying extra weight in your pack, placing more demand on your core stabilizers. Hold for 45 seconds per side.
Restoring ankle range
Steep descents and uneven trails force your ankles to work through extreme angles, especially when running at altitude where uneven rocky terrain demands constant adjustments. To restore normal range of motion, stand facing a wall with your toes about three inches away. Keep your heel flat on the ground and drive your knee forward to touch the wall. If this is easy, slide your foot back another half-inch and repeat.
Perform ten slow, controlled touches per side. This dynamic mobilization helps restore dorsiflexion, which is often restricted after hours of continuous impact. If you feel a pinch in the front of your ankle, back off slightly … the sensation should remain a gentle stretch in the calf and Achilles tendon.
Releasing the thoracic spine
Running with a pack can lock down your upper back, restricting your breathing. To open up the chest, kneel on the floor and place your elbows on the edge of a low chair or bench. Keep your knees directly under your hips. Slowly drop your chest toward the floor while keeping your hands together behind your neck. This creates a deep stretch in your triceps, lats, and upper back.
Hold this position for ten slow breaths. Allow your chest to sink closer to the floor with every exhale, but do not let your lower back sag excessively. This thoracic extension helps restore the upright posture needed for efficient lung capacity on your next run.
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