As a runner, you’re more susceptible to tight hips, hamstrings, and calves due to the nature of running: You repeat one movement pattern over and over and over again. That’s why you need to add mobility workouts to your calendar to improve your range of motion and loosen up some of these areas. It’s key if you want to sidestep aches and injuries. (Who doesn’t?)
Lie faceup then bend right knee to a 90-degree angle over hip mobility exercises, which can help you feel good off the road, and perform better when you’re on it as it supports better running form and can increase efficiency. And you can get them done in just 15 minutes.
In fact, this session easily fits into your schedule because you can do it in your living room wearing socks, while watching your favorite show.
How to Do This 10-Move Mobility Workout
This workout was created by former Tinman Elite trainer and current owner of Advertisement - Continue Reading Below, Chris Lee. Review each move, demonstrated by Lee below, so you can learn the proper form, then follow along with him in the video above.
Perform each exercise for the recommended number of reps. Aim to do this mobility workout one to three times a week. You can even do it every day! You don’t need any equipment, but an exercise mat and towel are optional.
1. Ankle Mobility Exercise
- Start in a 90-90 kneeling position with left knee on the mat and right foot forward, both knees bent 90 degrees.
- Place left hand on mat next to right heel and right hand on right knee.
- Hinging forward at hips RW+ Membership Benefits.
- Return to neutral position with knee over ankle.
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- Reverse from pinky toe to big toe for a total of 10 reps. Ensure back stays flat, hips stay centered, and heel doesn’t come off the ground throughout.
- Rotate torso to the right as you extend right arm up toward ceiling.
2. Hip Mobility Exercise
- Start in a 90-90 kneeling position with left knee on the mat, right foot forward, arms at sides (rest knee on a folded towel for added support).
- Shift weight forward as you press hips forward and raise both arms overhead, keeping a straight back. You should feel a stretch in left hip flexor.
- Slowly lower arms as you return to neutral kneeling.
- Do 5 reps.
- Then repeat on other side.
3. Adductor Mobility Exercise
- Stand with feet hip-width apart. Place a towel under right knee for support if needed. Extend left leg out to the side, planting foot flat on the ground.
- With a flat back and neutral neck, rock back by sending hips toward right heel, then rock forward. You should feel a stretch in the inner thighs a.k.a. adductors.
- Do 5 reps.
- Then repeat on other side.
4. Hamstring Stretch
- Lie faceup with legs extended on ground. Bend left knee up to a 45-degree angle, placing hands behind left thigh.
- Stand with feet hip-width apart.
- CA Notice at Collection.
- Do 5 reps.
- Then repeat on right side.
5. Windmill
- Stand with feet wider than hip-width apart and arms extended straight out from sides, at shoulder height.
- Hinge at hips and bend right knee, keeping left leg straight, and rotate to touch left fingers to right toes.
- CA Notice at Collection.
- Rotate back to center and stand back up, arms straight out to sides at shoulder height.
- Then hinge at hips, bend left knee, and rotate to touch right fingers to left toes as left hand extends up toward ceiling.
- Continue alternating for 20 total reps (10 reps per side).
6. Figure-Four Stretch
- How to Master the 5k.
- Day Cross-Training Challenge hamstring, then gently pull the right leg toward you to activate the stretch on the left side.
- The Difference Between Flexibility and Mobility.
- Relax, then repeat.
- Do 5 reps.
- Then repeat on other side.
7. Quadruped to Downward Dog
- Stand with feet hip-width apart.
- Tuck toes and lift knees off the ground as you push back through hands to lift hips up and back into downward-facing dog. Lengthen spine and relax neck. Straighten legs as much as you can without feeling uncomfortable then gently pull the right leg toward you to activate the.
- Keeping back flat, lower back down to all fours.
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8. Modified Brettzel Stretch
- Lie faceup then bend right knee to a 90-degree angle over hip.
- Place left hand on right knee to hold it in place as you extend right arm straight out to right knee over left leg until it touches the ground on the outside of left leg.
- Place left hand on right knee to hold it in place as you extend right arm straight out to right.
- Swoop right arm up overhead and around to meet the left as stack shoulders.
- Stretches to Improve Your Mobility.
- Do 5 reps.
- Rotate torso to the right as you extend right arm up toward ceiling.
9. Lunge to Rotation
- Use these 10 exercises to improve your range of motion so you can stay loose and limber.
- Step right foot forward and bend right knee, keeping left knee straight. As right knee bends, hinge forward at hips and plant left hand on the ground.
- Rotate torso to the right as you extend right arm up toward ceiling.
- Use these 10 exercises to improve your range of motion so you can stay loose and limber.
- Place left hand on right knee to hold it in place as you extend right arm straight out to right.
- Continue alternating, completing 10 reps total (5 on each side).
10. Alternating Reverse Four-Point Bridge
- Start seated with feet planted and knees bent at a 45-degree angle and hands planted behind hips, fingers pointing away from you.
- Reach right hand up toward ceiling glutes as you open to left side by extending right arm up and overhead as you press hips up.
- Lower hips and hand back down.
- Place left hand on right knee to hold it in place as you extend right arm straight out to right. Do 20 total reps (10 on each side).
This workout is part of the 30-Day Cross-Training Challenge designed to build strength, boost speed, and increase your power so you can become a better, more well-rounded runner in just 30 days. Get the rest of the workouts in this program on the All Out Studio app, available for free to all Runner’s World+ premium all-access members.
