Stronger Ankles = Better Running

Ankle Mobility + Strength for Runners (Start Here)

Most of the runners I know are really good at running, but not as consistent when it comes to the strength and mobility work that keeps running feeling good. And I’ll be honest, I fall into that category sometimes too. If you’re a busy parent like me, it can be hard just to fit your run into your schedule, let alone add in strength training and mobility work. I get it.

But the good news is you don’t need a long routine to keep your ankles healthy and resilient for a lot of miles.

If you’re a runner dealing with tight ankles, limited mobility, or recurring lower leg issues, this is a great place to start.

Your ankles play a huge role in how you run.

They absorb force, help control your stride, and allow you to move efficiently from one step to the next. When ankle mobility or strength is limited, other areas (like the knees, shins, and hips) often end up doing more work than they should.

The good news is you don’t need anything complicated to improve them.

Here are 3 simple exercises to build better ankle mobility and strength.

1. Closed Chain Dorsiflexion (Ankle Mobility)

This exercise helps improve how your ankle moves when your foot is on the ground—just like when you’re running, squatting, or going up stairs.

How to do it:
Place your foot flat on the ground and drive your knee forward over your toes while keeping your heel down. Move slowly and control the range.

Purpose:
This helps improve dorsiflexion, which is the ability of your ankle to bend forward. For runners, this can improve stride mechanics and reduce compensations further up the chain.

2. Runner’s Position Calf Raises (Running-Specific Strength)

This is a simple but very effective way to build strength in a position that actually looks like running.

How to do it:
Get into a split stance with one foot elevated on a box or a bench. Stay tall and rise up onto your front toe, then slowly lower back down.

Purpose:
This builds calf strength in a more functional, single-leg position. It also helps train your body to produce force the way you actually use it when you run.

3. Eccentric Heel Raises Off a Step (Tendon Strength)

This is one of the best exercises for building control and resilience in the Achilles tendon and calf complex.

How to do it:
 Stand on a step with your heels hanging off the edge. Rise up using both feet if needed, then slowly lower down on one foot in a controlled motion.

Purpose:
The slow lowering phase (eccentric control) helps build tendon strength and capacity, which is important for handling repetitive running loads.

Keep the main thing the main thing

You don’t need a long list of exercises to improve your running. You only need a few simple movements done consistently that target the areas that actually matter.

When your ankles move well and are strong in end-range positions, your entire lower body tends to function better. That means better efficiency, better control, and often fewer overuse issues over time.

Strong ankles make better runners.

To see it all in action - check it out here: Healthy Ankles for Running

For more simple exercises like this, head over to my YouTube channel Finding Fortitude PT and hit subscribe for access to my entire exercise library!