{"id":6991,"date":"2022-05-23T06:19:04","date_gmt":"2022-05-23T06:19:04","guid":{"rendered":"https:\/\/ultimatehealthreport.com\/the-essential-mobility-routine-for-runners\/"},"modified":"2022-05-23T06:19:04","modified_gmt":"2022-05-23T06:19:04","slug":"the-essential-mobility-routine-for-runners","status":"publish","type":"post","link":"https:\/\/ultimatehealthreport.com\/the-essential-mobility-routine-for-runners\/","title":{"rendered":"The Essential Mobility Routine for Runners"},"content":{"rendered":"
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Mobility continues as a rising fitness trend, but why is it so important for runners?\u00a0<\/span><\/p>\n At least 50 percent of runners are sidelined by injury each year, and <\/span>most are overuse injuries<\/span>. Considering runners repetitively load their joints more than virtually any other fitness enthusiast, this may not come as a surprise. Mobility exercises help sustain not only joint health, but also the ligaments and tendons that surround them, so think of mobility like restorative exercise to enhance your running longevity. <\/span><\/p>\n The bottom line: If you want to stay in the fast lane, a mobility routine for runners needs to be part of your routine.\u00a0<\/span><\/p>\n If you already cross train by stretching or doing yoga, you\u2019re off to a great start in restoring your muscles between workouts. This, however, is not the same as mobility.\u00a0<\/span><\/p>\n The difference is subtle, but important. Stretching exercises lengthen muscles across their joints to increase flexibility. Specific positions determine whether a muscle is fully lengthened. In these fully lengthened positions, you use external force (like the floor, or a stretch strap) to relax and sense a gentle line of pull.\u00a0<\/span><\/p>\n Mobility exercises move joints, like your ankles, knees, hips, spine, and shoulders. Instead of feeling a line of stretch, you sense movement. Think of arm circles or deep squats. These are examples of mobility exercises.\u00a0<\/span><\/p>\n A mobility routine for runners not only helps restore movement for running sustainability, but also helps performance. It teaches all the sensors in your joints to be more responsive. This responsiveness allows you to adapt to different terrains and speeds.\u00a0<\/span><\/p>\n There are many great mobility exercises to choose from. Here\u2019s an entire routine that will get you moving fast in any environment. No equipment needed!\u00a0<\/span><\/p>\n The dynamic calf \u201cstretch\u201d increases ankle mobility. With <\/span>26 percent of running injuries occurring at the ankles and feet<\/span>, they need to be a major mobility focus.\u00a0\u00a0<\/span><\/p>\n Repeat 10 times, then perform on the other side.\u00a0<\/span><\/p>\n Note:<\/strong> If you feel pain, pinching, or locking in the front of your ankle, do not push through it. That might be a sign of a medical issue for which you should see an orthopedic doctor.<\/span><\/p>\n The bent-knee calf raises increase mobility in your big toe. While this area is often overlooked, it provides 60 percent of your balance and push-off power.\u00a0<\/span><\/p>\n Running knee injuries take the lead at 28 percent. And just like ankles, they need mobility work, too. Knees to chest helps increase hip and knee mobility, with an added bonus of standing leg stability.\u00a0<\/span><\/p>\n Alternate sides so each side gets 10 reps.\u00a0<\/span><\/p>\n Air squats teach your hip, knee, and ankle mobility to work in coordination. Coordination is an essential performance and injury-prevention skill.\u00a0<\/span><\/p>\n Repeat for 10 reps.\u00a0<\/span><\/p>\n Butt kickers increase knee mobility, with an added bonus of standing leg stability. With 17 percent of running injuries due to kneecap tracking, butt kickers are a top-of-mind risk reduction drill.\u00a0<\/span><\/p>\n Alternate sides so each side gets 10 reps.\u00a0<\/span><\/p>\n Side bends increase hip, trunk, and shoulder mobility. Tension in the trunk muscles often limits hip and knee mobility, which makes trunk mobility essential.\u00a0<\/span><\/p>\n Alternate sides so each side gets 10 reps.\u00a0<\/span><\/p>\n Torso twists increase toe, ankle, hip, and trunk mobility all at the same time. This coordination helps your shoulders and lat muscles contribute to your running speed.\u00a0<\/span><\/p>\n Alternate sides so each side gets 10 reps.\u00a0<\/span><\/p>\n Before you dive in, check out these pro tips help you get the most of any mobility routine for runners.<\/span><\/p>\n You may have noticed some redundancy in the overall selection of movements. For example, several exercises include the hip joint. While it may be tempting to skip an exercise, try to include all of them. All of your joints have multiple movements, and working on mobility in a single movement is not enough to keep your joints working their best.\u00a0<\/span><\/p>\n Start each movement slowly, then build speed as you work though the 10 reps. This helps increase how responsive your joints will be in the run that follows. Responsive joints not only enhance performance, but also help reduce injury risk.\u00a0<\/span><\/p>\n Do this mobility routine every day before you run.<\/strong> It helps prepare not only your joints, but also your cardiovascular system. You can repeat the sequence 2 or 3 times for a full 5- to 10-minute warm up routine!\u00a0<\/span><\/p>\n Give your body its best chance for running sustainability. Save this post so you know exactly what to do before your next run. Then, do it! See how your run feels different. Even better, share this post with a runner friend to help increase performance and running longevity!\u00a0<\/span><\/p>\n<\/p><\/div>\nAren\u2019t Stretching and Mobility the Same?\u00a0<\/b><\/h2>\n
Why Mobility?<\/b><\/h2>\n
The Perfect Mobility Routine for Runners<\/b><\/h2>\n
1. Dynamic Calf \u201cStretch\u201d<\/b><\/h3>\n
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2. Bent-Knee Calf Raises\u00a0<\/b><\/h3>\n
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3. Knees to Chest<\/b><\/h3>\n
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4. Air Squats<\/b><\/h3>\n
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5. Butt Kickers<\/b><\/h3>\n
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6. Side Bends<\/b><\/h3>\n
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7. Torso Twists\u00a0<\/b><\/h3>\n
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Pro Tips<\/b><\/h2>\n
1. There Are No Shortcuts<\/b><\/h3>\n
2. Pay Attention to Tempo<\/b><\/h3>\n
3. The \u201cWhen\u201d Factor<\/b><\/h3>\n
Next Steps<\/b><\/h2>\n