Mobility for Runners
Mobility training serves the dual purpose of elongating muscles and increasing the range of motion, which differs from the goal of flexibility. For runners, maintaining a delicate balance between mobility and strength is crucial, as excessive stretching can counteract this balance.
Unfortunately, mobility is often an overlooked component of a well-rounded training plan, despite its role in reducing stiffness, enabling more efficient and powerful strides, and minimizing the risk of injuries. While mobility exercises for runners typically emphasize the hips, knees, and ankles, having mobility in all joints including the shoulders, neck, and thoracic spine offers even greater benefits.
Benefits of mobility for runners
- Improve the range of motion in your joints
- Ensure your running form during all of the running phases is efficient
- Save you from constant pain and various injuries from problems resulting from poor biomechanics
- Improve your running stride.
- Fix imbalances that can augment your risk for injury.
- Help you run at your optimal running performance by improving your running speed.
- Reduce stiffness and soreness throughout the day
Below are some examples exercises to improve mobility for runners:
1. Runner’s stretch in lunges position
- Begin in a full plank position and weight distributed between your hands and toes.
- Bring your left leg forward so your left foot is on the outside of your left hand.
- Push your left knee forward while simultaneously stretching your right foot back, pulling in opposite directions.
- Take your left arm and stretch it toward the ceiling, turning your torso toward your left with you.
- Return to the initial position
- Repeat on the other side.
- Alternate sides and complete 4-6 repetitions
2. Hamstring stretch
- Begin in a lunges position
- Sit back on the back heel while straightening the front knee with the ankle pointing towards the ceiling
- Return to the initial position
- Repeat on the other side.
- Alternate sides and complete 4-6 repetitions
3. Cat and cow
- Begin in a 4-point position, weight equally distributed on hands and knees
- Curl the head and pelvis inwards towards the chest then drop the chest down towards the floor while curling the head and pelvis outwards
- Complete 4-6 repetitions
4. Sumo squat stretch
- Stand tall with your feet a bit wider than hip-width apart and your toes slightly turned out.
- Hold your hands to your chest, shoulders back, and chest up.
- Bend at the knees and hips as you sit back until your thighs are parallel to the floor.
- Using your elbows, slightly push your knees outward.
- Extend your knees and hips, pushing yourself back to your initial standing position.
- Complete 4-6 repetitions
Enhancing mobility is essential for runners to improve performance and prevent injuries. A physiotherapist can assess your unique needs and provide tailored exercises to optimize your movement, helping you run stronger, longer and pain-free. Take the first step toward better mobility!
References
Sumo squat. (2016). Sumo squat. Www.google.com. https://images.app.goo.gl/7rqUqPtpmJFuREEN7
Prepared by
Joey Tay Kee Lynn
Your Physio Petaling Jaya