You have training runs and rest days on your schedule. But what about mobility work? Moving your muscles and joints through a full range of motion is important to not only keep you loose and limber, but also to help you sidestep injury. And you don’t need a ton of time to focus on it. These mobility exercises for runners will help you feel good off the road, and perform better when you’re on it — and you can get them done in just 15 minutes.
In fact, this session easily fits into your schedule because you can do it in your living room wearing socks, while watching your favourite show. Aim to do this workout one to three times a week to maintain your mobility, which is important for nailing that proper running form and increasing efficiency. You can even do it every day!
How to do this workout: This workout was created by Tinman Elite trainer and founder of Kinesis Integrated Performance, Chris Lee. Review each move, demonstrated by Lee below, so you can master the proper form, then follow along with him in the video above.
Perform each exercise for the recommended number of reps. Complete the workout at least once a week. You don’t need any equipment, but an exercise mat and towel are optional.
1. Ankle Mobility Exercise
Start in a 90-90 kneeling position with left knee on the mat and right foot forward, both knees bent 90 degrees. Place left hand on mat next to right heel and right hand on right knee. Hinging forward at hips with a flat back, drive knee forward over big toe. Return to neutral position with knee over ankle. Then drive knee forward again over second toe and back, working toward pinky toe, one toe at a time. Reverse from pinky toe to big toe for a total of 10 reps. Ensure back stays flat, hips stay centred, and heel doesn’t come off the ground throughout. Then repeat on left side.
2. Hip Mobility Exercise
Start in a 90-90 kneeling position with left knee on the mat, right foot forward, arms at sides (rest knee on a folded towel for added support). Shift weight forward as you press hips forward and raise both arms overhead, keeping a straight back. You should feel a stretch in left hip flexor. Slowly lower arms as you return to kneeling. Do 5 reps. Then repeat on other side.
3. Adductor Mobility Exercise
Start on all fours, knees under hips and shoulders over wrists. Place a towel under right knee for support if needed. Extend left leg out to the side, planting foot flat on the ground. With a flat back and neutral neck, rock back by sending butt toward right heel, then rock forward. You should feel a stretch in the inner thighs a.k.a. adductors. Do 5 reps. Then repeat on other side.
4. Hamstring Stretch
Lie faceup with legs extended. Bend left knee up to a 45-degree angle, placing hands behind left thigh. Extend left leg straight up toward ceiling, gently pulling the leg and toes toward you at the top. Do 5 reps. Then repeat on right side.
5. Windmill
Stand with feet wider than hip-width apart and arms extended straight out from sides, at shoulder height. Hinge at hips and bend right knee, keeping left leg straight, and rotate to touch left fingers to right toes. Reach right hand up toward ceiling. Stand back up, arms straight out to sides at shoulder height. Then hinge at hips, bend left knee, and rotate to touch right fingers to left toes as left hand extends up toward ceiling. Continue alternating for 20 total reps (10 reps per side).
6. Figure-Four Stretch
Lie faceup with knees bent. Cross left ankle over right knee. Lace fingers behind the left
hamstr
ing, then gently pull the right leg toward you to activate the stretch on the left side. Lower leg back down to the ground. Relax, then repeat. Do 5 reps. Then repeat on other side.
7. Quadruped to Downward Dog
Start on all fours, knees under hips and shoulders over wrists. Tuck toes and lift knees off the ground as you push back through hands to lift hips up and back into downward-facing dog. Lengthen spine and relax neck. Straighten legs as much as you can without feeling uncomfortable tightness in your hamstrings. Keeping back flat, lower back down to all fours. Repeat. Do 10 reps.
8. Modified Brettzel Stretch
Lie faceup then bend right knee to a 90-degree angle. Rotate slightly to draw right knee over left leg until it touches the ground on the outside of left leg. Place left hand on right knee to hold it in place as you extend right arm straight out to right. Swoop right arm up overhead and around to meet the left as stack shoulders. Reverse the rainbow motion while keeping right knee down to ground to open up the chest. Do 5 reps. Then repeat on left side.
9. Lunge to Rotation
Stand with feet hip-width apart. Step right foot forward and bend knees to drop into a lunge. As right knee bends, hinge forward at hips and plant left hand on the ground. Rotate torso to the right as you extend right arm up toward ceiling. Bring right arm back down to frame right leg, then stand back up. Repeat on left side. Continue alternating, completing 10 reps total (5 on each side).
10. Alternating Reverse Four-Point Bridge
Start seated with feet planted and knees bent at a 45-degree angle and hands planted behind hips, fingers pointing away from you. Lift hips, engaging glutes as you open to right side by extending right arm up and overhead as you press hips up. Lower hips and hand back down. Repeat on left side. Do 20 total reps (10 on each side).
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