Hey there Reader

When it comes to running, most people focus on mileage, pace, and strength training—but what about mobility? Often overlooked, mobility is the secret weapon that can transform your runs from stiff and painful to smooth and efficient.

Mobility combines flexibility and strength, giving your joints the ability to move through their full range of motion. For runners, this is critical. Without proper mobility, you’re more likely to experience muscle imbalances, overcompensation, and eventually injuries.

What is Mobility and Why is It Crucial for Runners?

Mobility isn’t just about being flexible—it’s about having the strength and control to move efficiently. As a runner, every stride you take depends on your ability to move fluidly through your hips, knees, and ankles.

Good mobility allows for:

Injury Prevention: By improving how your body moves, you reduce strain on joints and muscles.
Efficiency: Smooth, controlled movement conserves energy during your runs.
Recovery: A mobile body recovers faster from the stresses of running.

On the flip side, poor mobility can lead to tightness, inefficient strides, and common injuries like IT band syndrome, shin splints, and knee pain.

If I were to dedicate the next issue of my newsletter to you and the challenge you're currently facing.....what would that issue be about? (reply and send me your topic)

A woman sitting on a yoga mat with her legs crossed

Signs You Might Need to Work on Mobility

Not sure if mobility is holding you back? Here are some signs:

Stiffness after runs or workouts.
Limited range of motion during warm-ups or stretches.
Chronic tightness in areas like your hips, hamstrings, or calves.
Recurring injuries or feeling awkward and off-balance when running.

Your 5-Minute Daily Mobility Routine for Runners

The good news is, improving your mobility doesn’t have to take hours. Just five minutes a day can make a big difference. Here’s an easy routine to get you started:

1️⃣ World’s Greatest Stretch

Targets: Hips, hamstrings, and spine.
How-to: Start in a lunge position with one leg forward. Place your hands on the ground inside the front foot. Twist toward the front leg and reach your arm toward the sky. Hold for 5 seconds and repeat on the other side.

2️⃣ Cat-Cow Stretch

Targets: Spine and core.
How-to: On hands and knees, alternate between arching your back upward (cat pose) and lowering your belly toward the ground (cow pose). Repeat for 1-2 minutes.

3️⃣ Ankle Rockers

Targets: Ankles and calves.
How-to: Kneel on one leg with the other foot flat on the ground in front of you. Rock forward and back, moving your knee past your toes. Perform 8-10 repetitions per side.

4️⃣ 90/90 Hip Switches

Targets: Hips and glutes.
How-to: Sit on the floor with legs bent at 90 degrees. Rotate your knees side-to-side while keeping your torso upright. Perform 10-12 reps.

5️⃣ Thoracic Spine Rotation

Targets: Upper back and shoulders.
How-to: Start on hands and knees, place one hand behind your head, and rotate your upper body, bringing your elbow toward the ceiling. Perform 8-10 reps per side.

Tips for Making Mobility a Habit

Incorporate into your routine: Add these exercises to your warm-up or cool-down for consistency.
Focus on form: Slow, controlled movements are key to reaping the benefits.
Stay consistent: Mobility training is most effective when done regularly, even if it’s just for a few minutes.

The Bigger Picture

Mobility isn’t just a quick fix—it’s an investment in your long-term running performance. By committing to a mobility routine, you’ll not only reduce your risk of injuries but also enjoy smoother, pain-free runs and more efficient movement.

Take Action Today
Ready to make mobility a priority? Try this 5-minute routine and see how it feels! For more tips and strategies to stay injury-free, check out my Runner’s Prehab Newsletter. Together, we’ll keep you running strong for years to come.

➡️ Let me know how this routine works for you—or share your biggest mobility challenges in the comments!

Weekly Runner's Prehab

A weekly workout that includes runner specific mobility work, and prehab exercises to keep you running healthy and... Read more

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Doc Abby

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Helping you stay injury free and on the road (or trail) running!