Best mobility exercises for runners
When it comes to athletes, especially runners, boosting their strength and increasing mobility is of utmost importance. While running itself can improve your pace and make you better at it, mobility exercises refines your posture and enhances your ability to move more efficiently. In your everyday workout routine, besides strength training exercises, it is crucial that you incorporate effective mobility exercises to improve your overall performance and increase your speed. Additionally, adding such exercises may also lower your risk of hip, knee and feet injury. That said, to help you boost your performance as a runner, here are some great mobility exercises to get you started.
Kneeling hip flexor stretch
Hip flexor stretches can help you extend your hip. This in turn improves your ability to move your legs forward and back. Here's a step by step guide to perform a kneeling hip flexor stretch.
Step 1: Kneel on both knees and slowly place your right foot forward so that you have a 90-degree angle. Step 2: Keep your torso upright and lead forward slowly until you feel a stretch through the groin and thigh. Step 3: Slowly, move back and forth for 10 times or maintain a hold. Step 4: Repeat the same on the other side.
Standing lunge stretch
Performing a standing lunge stretch increases muscle mass and strengthens your core, butt and legs. Additionally, it improves posture and mobility. Here's how to perform it. Step 1: Stand straight with your arms by your side. Step 2: Place your right foot forward and stand in a split stance. Step 3: Slowly lower your right knee so as to form a 90 degree angle, with your left leg extended backwards. Step 4: Hold and stretch for 20 seconds and repeat the same on the other side.
Bulgarian split squat
A bulgarian split squat is a core- and glute-strengthening exercise that also works your legs. Here's how you can perform it. Step 1: Stand straight with your legs hip-width apart Step 2: Slowly extend your left foot backwards and place it on an elevated surface. Move your right leg forward and get in a lunge position. Step 3: With your back straight, lower your right knee towards the floor and slowly rise back up. Perform at least 10 reps. Step 4: Repeat the same on the other side.
Walking spiderman
Besides strengthening the core muscles, spiderman walks target your hamstrings, glutes, hip flexors, and calves, which is great for runners. Here's how you can perform it. Step 1: Start with a plank position. Step 2: Slowly crawl forward with your right hand and bend your left knee forward. Step 3: Do the same with your left hand and right bent knee and continue alternating the movement.
Knee pull
Knee pull exercise is a stretching exercise that is easy and effective at the same time. It helps prevent injuries. Here's how you can perform it. Step 1: Stand with your legs hip-width apart. Step 2: Slowly, lift your left leg towards your chest, hold the position by grasping your knee with your hands. Step 3: Hold the stretch for a moment. Step 4: Return to the starting position and repeat the same with the other leg.