A consistent mobility practice that includes flexibility exercises can help runners maintain proper form and mechanics, and prevent injury.

• Child's pose to upward-facing dog
• Primal squat with alternating reach
• Cat-cow
• Quadruped thoracic spine rotation
• World's greatest stretch with down dog
• Dynamic kneeling hamstring stretch
• Roll down to plank walk-out

https://www.runnersworld.com/training/a44418434/mobility-exercises-for-beginners/

• Knee hug to hip stretch
• Leg swing
• cat-cow
• quadruped hip cars
• Hip flexor stretch with overhead reach
• Down dog to cobra

https://www.menshealth.com/fitness/a63446746/stretching-for-beginners/

• Child's pose
• Thread the needle
• Thoracic extension
• Seated pec stretch
• Hip flexor stretch

https://www.menshealth.com/fitness/a64578236/hip-mobility-plan/

• Hip circles
• Seated Hip Lift
• Crescent lunge