Squat

How to do it

Stand with the feet about hip-width apart, toes turned out slightly. Bend the knees and let the hips sink straight down toward the floor into a deep squat. Keep the heels down if they reach the floor; if they lift, slide a rolled towel or the folded edge of the mat under them so you can settle without tipping back. Bring the palms together at the chest and let the elbows press the knees gently wide. Sit tall through the spine. Hold and breathe.

Why it's good for runners

Running keeps the ankle in a narrow range and the calf complex short, and most runners answer that with an active calf stretch against a wall. The deep squat is the connective-tissue version: bodyweight loads ankle dorsiflexion and the Achilles passively while the deep hips open at the same time — no pulling, no strap, just the long hold that lets the tissue release. It restores the ankle range running quietly takes away, which is what keeps the stride efficient and the foot off the injury list.

Common mistakes

Don't bounce at the bottom or force the heels down — if they lift, prop them; the heels grounding is the result of weeks of practice, not something to crank on day one. Don't round the lower back into a slump; lift the chest and let the spine stay long. And come up slowly, especially after a long hold, so the knees and head adjust.