3 Key Benefits of Adding Mobility Work to Your Tapering Phase

Dayna Player Robinson
Sep 22
2 min read

3 Key Benefits of Adding Mobility Work to Your Tapering Phase

The taper can feel weird: fewer miles, more nerves, and a brain that wonders, “Am I doing enough?” Good news—this is the perfect window to sprinkle in short mobility sessions that help you feel loose, efficient, and confident without adding fatigue. Here’s why it works and exactly how to do it.

1) Enhanced Recovery & Less Stiffness

Even with mileage down, you’re carrying weeks of training stress. Light mobility—think controlled joint circles, gentle tissue work, and rhythmic stretches—boosts circulation and helps clear lingering soreness so you show up fresh instead of creaky. The key: low-dose, frequent sessions (3–10 minutes) that leave you feeling better immediately, not cooked later.

2) Better Range of Motion = Better Running Economy

Mobility improves usable range at the ankles, hips, and thoracic spine—your big “steering joints” for running. A little more dorsiflexion, hip extension, and trunk rotation control can smooth your stride, reduce braking, and lower the energy cost per step. Translation: you keep the same pace with less effort.

Target hot spots for runners:

Ankles: dorsiflexion glides, calf/soleus work
Hips: 90/90 switches, couch stretch, hip flexor mobility
T-spine: open books, thread-the-needle, reach-roll-lift

3) Reduced Injury Risk When It Matters Most

The taper is when aches like cranky calves, tight hip flexors, and stiff ankles can flare because your body is repairing. Gentle mobility helps tendons and connective tissue tolerate load better, so those “almost-niggles” don’t steal your start line.

Learn more on Taper: here

So, as you're dialing back those miles in preparation for the big day, don't underestimate the power of adding some quality mobility work to your routine. It could very well be the secret sauce that elevates your performance on race day.

Here's to reaching new personal bests!

We have a Mobility Challenge that is great to add to your taper.

Just 5 minutes a day with great results.

Join the Challenge

Here is what a couple of athletes said about the challenge when they added

it to their taper for the St George Marathon.

You’ve banked the work.

Mobility during taper isn’t “extra”—it’s the polish that helps your stride feel smooth and your brain feel calm.

Trust the plan.

You are race-ready.

Let’s go get that finish-line smile.

—Dayna 🏃‍♀️

Want more help?

If you need help with your running, our Running Assessment has all the tools for you! Muscle imbalance testing, form help for injury prevention and performance goals, and 8-weeks of personalized strength exercises.