Boost Your Running Performance: Essential Mobility Exercises for Runners
/As a runner, your body is constantly subjected to repetitive motion and impact and alongside that we are also progressively overloading it. Whether you're sprinting, jogging, or tackling hills, your muscles, joints and ligaments work hard to not only propel you forward but to help keep you upright and stable. To keep your performance at its peak and help prevent injuries, incorporating some mobility exercises into your routine is a quick and easy way to combat the strain we put our bodies through.
Mobility exercises help improve your range of motion, reduce stiffness, and can enhance overall performance. So I’ve chosen my favourite’s that don’t just work for running but also anything from the gym to just everyday life. They are really good bang for buck exercises as we are all pretty short on time these days so you can squeeze them into that spare 5-10 minutes you have.
Key Mobility Exercises for Runners:
Worlds Greatest Stretch
Even though it is a horrible name for an exercise I can’t really argue with the results. This will work on your hip flexors, hamis, glutes and the rotation component through your thorax will open up a whole lot of great things through that upper body. This is a must if you’ve been stuck at the desk before a run!!
How to Do It:
- Step one leg forward into a lunge position with your back leg extended behind you.
- Both hands in front of you on the inside of the foot
- With one hand planted on the ground, rotate your upper body, extending one arm up toward the sky. Keep your eyes following the hand as you open the chest.
- Make sure to keep your hips square and avoid rotating them as much as possible.
- Slowly lower arm to the starting position and then repeat 10x each side
2. Hips 90/90
This exercise targets those tight hips and helps get into the small rotator muscles of the hips. These are super crucial to help with some of those areas we don't usually give much love to.
How to Do It:
- Sit on the floor with one leg in front, bent at 90° (thigh parallel to your body), and the other leg behind you, also bent at 90° (thigh parallel to your body).
- Keep your back straight as possible and lean forward to stretch the hip of the front leg
- For the back hip, lean backward or to the side slightly to deepen the stretch, keeping the knee down.
- Switch legs and repeat the stretch on the other side.
3. Down dog to Cobra
Stolen straight from yoga, this one targets everything all in one and helps open up some of those long fascial lines that can shorten quickly over the course of the day and week.
How to Do It:
- Downward Dog: Start with hands shoulder-width apart, feet hip-width, and body forming an inverted "V." Press hands into the floor and lift bum up into the air whilst pushing into legs.
- Transition to Plank: Bend your knees, shift forward into a high plank (shoulders over wrists), and maintain a straight body line.
- Lower to the Floor: Slowly lower your chest and hips toward the ground
- Cobra: Press palms into the floor and lift your chest up, straightening arms as much as possible without locking elbows. Aim to really lengthen whole spine here and not just hinging at the lower back
4. Adductor rock back with thoracic rotation
Again I’ve gone after opening up a hip whilst working on our upper body at the same time to not only increase the mobility of the lower limb but also help us unlock that thorax more.
How to Do It:
- Kneel with hands on the floor. Step your right foot out to the side, keeping the other knee bent at 90 degrees.
- Slowly push hips back toward your heels while keeping your back neutral and upper body relaxed. This should then stretch in your inner thigh.
- Now rotate your torso to the right, reaching your right arm upward as high as you can and hold there for 3 seconds.
- Return and Repeat: Return to start position and aim to do 8-10 reps each side.
5. Pogos
This is the simplest and quickest of them so you have no excuse to skip it! An awesome way to not only help with some ankle range but also fire up those muscles and tendons around the foot and ankle to be ready for the run.
How to Do It:
- Stand with feet hip-width apart, knees slightly bent, and weight on the balls of your feet.
- Spring off the ground using just your ankles and not your whole leg, making small, quick jumps whilst keeping a very small bend in the knees.
- Stay upright, land softly on the balls of your feet, and keep your arms relaxed by your sides or on your hips.
- Perform for 30 seconds to 1 minute, then rest. Repeat for 3-4 sets.
Tips for Effective Mobility Work
Consistency is key: To see long-term improvements, incorporate these exercises into your routine 2-3 times per week.
Don’t overdo it: Stretch gently and avoid forcing your body into positions that cause pain. The goal is to increase flexibility and range of motion, not to push your limits too hard and listen to your body as you are doing them.
Use your breathwork: Breathing during your stretches can help you relax and allow your muscles to stretch more effectively whilst also helping you open up some areas around the rib cage.
Final Thoughts:
Mobility exercises are a game-changer for runners looking to enhance performance and help prevent injury. By focusing on key areas like the hips, ankles, and the thoracic spine, you'll set yourself up for success—whether you’re training for a race or simply enjoying a jog around the park.
Make mobility a regular part of your routine, and you'll be well on your way to becoming a more efficient, injury-resistant runner and hopefully stay away from us!
If you have any questions or need further guidance on mobility exercises, feel free to reach out! And remember, always listen to your body and consult a health professional if you're dealing with persistent pain or discomfort.
Matt