Mobility for Runners


Hello runners!

Just wanted to do a follow-up post after a great event this past Saturday! Special thanks to the Rochester Running Company for hosting the 3,3,3 Relay Practice for those interested in Seneca7 or any Ragnar event! If you weren’t able to attend the event, today’s post will highlight some of the things that I covered during the mini mobility workshop!

First off – what is mobility? the ability to move or be moved freely and easily

Why do we need mobility? Well, as a runner it’s pretty straight forward. Getting from point A to point B is a whole lot easier if your body can just flow through the motions. If you have a hip that doesn’t move quite as well as it should, you have to find a way to get around it instead of just letting it extend naturally. 



When should I do my mobility work? I encourage my athletes to do mobility work either as part of an active warm up or following a cool-down. Or, if you’re doing a relay type race, do these between legs of your race!

Benefits of mobility work:

  • Increased range of motion
  • Improved posture
  • Injury prevention
  • Reduce aches and pains

Posted below is the mini mobility series we did on Saturday along with photos! Great for just before or after a run if you have no equipment with you. These exercises SHOULD NOT be painful –  if they do feel like a bit much, modify the exercise to the point that you can just feel a good stretch. If it continues to be painful, don’t do it (especially if you have a pre-existing injury). If you have any more questions about any of the exercises, feel free to contact me. 


Ankle Rocker Mobilizations

Plant the forward foot and slowly bring the knee as far forward as you can without lifting your heel. Hold for a two count and slowly bring your leg back to the starting position. We also did a forefoot/great toe mobilization allowing the heel to lift off the ground. Repeat 10 times each side.


Fire Hydrant Circles

Start in the quadruped position. Draw ten circles using your hip. Repeat in the opposite direction.


Pigeon Pose

A great yoga pose to open up those hips. Once you find the position, hold for a few breaths from here. You may need to modify this exercise by coming up to your palms (vs. elbows).


‘Third World’ Squat Hold

Another pose that we will hold. Sit back into a deep squat. Make sure your heels stay on the ground and maintain a flat back. If you feel like you are falling backwards, hold onto a kettle bell, a friend or a large object to maintain your balance. Work up to holding this posture for 5-10 minutes at a time.


Quadruped T-spine Mobilizations

Start in the quadruped position. Place one hand behind your head and rotate your upper back, pushing your elbow towards the sky. Hold briefly and come back to neutral. Repeat ten times on each side.


Supine Hip Rotation

 Lie on your back with your knee bent. Let your legs gently drop to one side, keeping your shoulders on the ground. Bring your legs back to center and drop to the other side. Repeat 10 times each direction.

Now you’re ready to run!


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