How Strength and Mobility Work Together to Enhance Running Performance
Hitting a Plateau? It’s not just about logging the miles
If you’re a runner, you’re probably no stranger to logging the miles, chasing PBs, and hoping your body can keep up with your ambitions. But what if you’re doing all the “right” things, and still end up feeling like something’s missing? Constant niggles, longer-than-expected recovery times, a stride that feels like you’re dragging your feet?
Here’s the secret (and it’s not what you think): running performance is more than just running. It’s your strength, it’s your mobility, it’s your body’s ability to function as a system.
Runners across the GTA are discovering how to move better, recover faster, and run at their highest level with Axis Therapy & Performance. And it all starts with expert physiotherapy and real human connection.
Axis is your secret weapon to becoming a better, more powerful, and less-injured runner.
Why Runners Need Strength Training (not just “Endurance”)
Running is repetitive and high-impact: pound after pound after pound. If your muscles aren’t strong enough to absorb the forces, stabilize your joints, and keep your mechanics clean, you’re just asking for injuries. Runner’s knee, shin splints, IT band syndrome, you name it.
Benefits of strength training for runners:
- Strengthens muscles, tendons and joints to take the pounding
- Improves running economy (less wasted energy)
- Builds power and speed
- Reduces risk of overuse injuries
- Keeps you in good form when fatigue hits
Real-world example: A runner in Toronto was chronically dealing with knee pain and couldn’t nail down the cause. A personalized strength plan with a focus on single-leg strength (squats, deadlifts, glute bridges, etc.) fixed the problem and helped her hit a new PB.
Why Mobility is Important (and it’s not just “Stretching”)
Mobility is the ability to move freely and efficiently through a full range of motion. Tight hips, stiff ankles, a locked-up back, your stride gets shortened, your body has to compensate, and power goes out the window.
Mobility work for runners:
- Improves stride length and efficiency
- Decreases compensations (movements that increase injury risk)
- Helps you bounce back between sessions
- Ensures your movement patterns stay clean and powerful
Pro tip: Mobility isn’t static stretching. Our mobility work at Axis includes dynamic drills, active range of motion work, and movement prep that actually transfers to better running.
Strength & Mobility: How do they Work Together?
Strength without mobility is like a sports car with the parking brake on. Mobility without strength is a flexible frame with no engine. You need both.
- Strength Training Mobility Work Combined Benefit
- Builds muscle and power Increases range of motion Efficient, injury-resistant stride
- Stabilizes joints Decreases stiffness Better form, less compensation
- Enhances force absorption Increases movement quality More speed, less wasted energy
How we incorporate Strength & Mobility into your Running Program
1. Start with a Comprehensive Assessment
This isn’t a checkbox routine. We have a real chat about your goals, training, and any niggles or injuries. Then a movement assessment to identify your strengths, weaknesses, and real issue-not just the symptoms.
2. We Build you a Personalized Strength and Mobility Program
No cookie-cutter plans here. Your program fits your body, your sport, and your lifestyle. You can expect:
- Single-leg strength exercises
- Glute and core activation
- Dynamic mobility drills
- Plyometrics and power training
3. Movement Retraining & Gait Analysis
We’ll video your running, squatting, and other movements. Then work with you on drills, cues, and retraining to improve form, mechanics, and efficiency.
4. Education and Long-Term Support
We don’t just send you on your way after a few appointments. We show you how to progress your program, recover smarter, and prevent future injuries so you’re always in control of your running journey.
Real-World example: The Weekend Warrior Who Hit His Speed Meet Mike: a weekend warrior who had been running the same 10K time for years. He was only ever running, no strength or mobility. After Axis, he added two strength sessions and three mobility drills a week. Result: fewer injuries, faster recovery, and a new PB.
Why Choose Axis Therapy & Performance for Runners?
- One-Stop Care: Physio, chiro, massage, performance training… all under one roof, at multiple locations throughout the GTA
- Expert, Human Therapists: Every Axis therapist completes a three-month in-house training program. You get expert, consistent care at every Axis location.
- Performance-Driven (Not Cookie-Cutter): We build a plan based on your goals, your sport, and your lifestyle.
- Collaborative, Empowering Approach: We teach you how to understand your body and prevent future issues, so you’re always in control.
- Long-Term Focus: We want to keep you moving, not just come in and out when you have an injury or issue.
Book Your Strength and Mobility Assessment to Run Stronger in Toronto and GTA
Done with plateaus, pain, and slow progress? Axis Therapy & Performance helps you recover, move better, and perform at your highest level, powered by expert care and real human connection.
Stop by Axis at any of our Toronto, GTA clinic locations:
Scarborough, Riverdale, Downtown Toronto, Mimico, Mississauga, and Markham (New Location Coming Soon!)
Book online or call your nearest Axis Therapy & Performance clinic today.
Let’s make better movement together.
Axis Therapy & Performance
Expert physical therapy powered by human connection.
