Mobility exercises for runners, whether you’re training for a marathon or your first 5km, is very important. Maintaining healthy, mobile hips is not only important for runners, everyone can benefit from them. These mobility exercises for runners focus on range of movement and flexibility in the hips, and will complement your strength training program.
The repetitive, forward-facing nature of running, means that it’s important to introduce movements that explore rotation and the end range of motion for the hips. These four exercises can be done anytime and are especially effective after a run or as part of your mobility exercises for runners. You can dedicate just 10 minutes after your run to give your hips the attention they need.
1. Standing Hip CARs (Controlled Articular Rotations)
Running involves repetitive linear motion, so adding rotation and control work is crucial. Standing Hip CARs help you strengthen your hip joint and explore its full range of motion, making them an excellent addition to any mobility exercises for runners.
Pro Tips:
Focus on your hip, not speed. The slower the better for maximum mobility benefits.
Perform the movement slowly to maintain control and avoid compensating with the lower back or pelvis.
2. The World’s Greatest Stretch
This full-body movement is often hailed as the “World’s Greatest Stretch” because of its ability to target multiple areas at once, including the hips, hamstrings, and thoracic spine. It’s an essential mobility exercise for runners to increase flexibility and relieve tension after running.
3. Seated Straight Leg Raises
Strong hip flexors are essential for a powerful stride. Many people assume they have tight hip flexors, and avoid strengthening the area, but seated straight leg raises are a simple yet effective way to target these muscles, improving your hip strength, mobility and flexibility for runners.
4. Half-Kneeling Hip Flexor Stretch
After long or intense runs this stretch can feel wonderful. The half-kneeling hip flexor stretch specifically targets the hip flexors, helping improve your stride length and flexibility for runners.
Join Coach Maggie in one of the spring or autum Beginner 5km Run Groups or in the Strength Training for Runners classes (Wednesday at 8pm).
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