Mobility is important for runners to help us move well and prevent injuries. Many runners will have more success by using strategies to increase mobility rather than just focusing on improving flexibility through static stretching. This is because stretching is passive while mobility is dynamic or active, resulting in the ability of your body to move through a greater range of motion. It involves movement and motor control, teaching your body to continue using that newfound range of motion. There are many ways to improve mobility, so it’s important to find what works for you. Here are 8 ways for runners to improve mobility.
1. Myrtl Routine
Having a routine to follow makes any workout a bit simpler because you don’t have to think about what to do. A few times a week I like to complete the myrtl routine. This works on hip mobility by opening up the hip joints in all directions. It doesn’t take long so there is no excuse to skip it after a run.
2. Backward Rocking Stretch
I usually add on the backward rocking stretch also. I find that this is another good way to address hip flexion and it also loosens the low back.
3. Couch Stretch
For those of us who sit a lot during the day, it’s important to open up our hip flexors. My favorite way to do this is the couch stretch. (Check out that link for tips on doing it correctly!) This really opens up the front of the hips, but should be used it conjunction dynamic stretches or drills to improve hip extension while running.
4. Squatting
I also think its important to squat throughout the day. I’ve read so much information about how this movement is one we used to be in all the time (back before chairs existed, and also when we were just learning to walk.) Sometimes when I am reading blogs in the morning I will put my laptop on the coffee table and try to do a few minute of squatting while shifting my hips around and alternate it with sitting in different positions to stretch out my hips.
5. Mid-back Mobility
I’ve been told by PTs in the past that I’m really stiff in my mid-back. If you don’t have enough motion in one area, you will have too much motion in another area. This was the theory behind my SI joint issues. My PT showed me a few mobility exercises to loosen up my back. They are very similar to what is shared in this post: Middle Back Mobility
6. Ankle Mobility
Of course with all my foot/ankle issues its important to work on ankle mobility. Here are two ways to do that:
7. Yoga
Mobility can also be addressed through yoga. Vinyasa or flow classes improve mobility by focusing on breath, movement, and transitions between poses. I have enjoyed using the “Athletes for Yoga” app but there are also plenty of free yoga videos on YouTube. You can look for a routine that is geared toward runners.
8. Foam Rolling
Finally, there is foam rolling! I think of foam rolling as a piece of mobility, but it needs to be paired with some of the other exercises I listed above. Rolling will help to loosen and release muscles, but then we need to practice putting our bodies into the positions using that newfound range of motion. Here is an article with info on foam rolling. Also, I wrote a post about different ways types of self-myofascial release.
You may also like:
Hypermobility and Increased Injury Risk for Runners
4 Easy Ways To Warm Up Before Your Run
What is your favorite way to work on mobility?
Do you ever squat throughout the day?
What is one area you think needs mobility work?
Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner, Runs with Pugs , and Laura Norris Running to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.
YAY HOORAY FOR MOBILITY! You know that I am all about that! I actually used to squat throughout the day. I need to get back to being the weirdo doing that.
It does make us look like weirdos but it shouldn’t! I wish it was more acceptable to just squat at random times throughout the day.
Yoga is my favorite way to work on mobility! I haven’t heard of that myrtl stretch routine–going to check it out!
Yoga is definitely good for mobility, I just have to be careful about not over stretching. But routines are so helpful, otherwise I get distracted!
Since you last published this, I haven’t been doing as much yoga and stretching–instead, I’ve been working on mobility and strength with my coach. It’s been especially important as I return from my injury!
I really don’t do much yoga anymore either compared to what I was doing a few years ago. But I’ve found that a few minutes of mobility throughout the week definitely helps.
I improve mobility with more running lol. I honestly think running trails helps with mobility.
When I’m sore from running or working out, I squat all the time. Makes me feel like I’m working out all that tightness.
I wish I could run on trails more!
These are great tips! I need to take a closer look at my mobility – I know I’ve made improvements, but I need to be more consistent! I don’t think I’ve ever done the couch stretch, I bet that helps a great deal!
The couch stretch is a really good one! Its tough to be consistent with this stuff. Im hoping posting about it will help me to stay accountable!
I don’t squat all the time, but I do work it into my strength routine at least twice a week. I do regular squats, goblet squats, and sumo squats. All target my weaknesses, especially the sumo squats. I feel those right away.
Those are all great squats! Always good when you feel an exercise right away.
Oh! Totally the squat thing! I used to do it when my day was so crazy and I needed to centre myself. I’d escape to my room, light a candle, rub lavender oil on my wrists, close my eyes and squat down against a wall. Ahhhhhh. It took 2 minutes and it helped so much. I need to get back to doing that. Thanks for the reminder!
Its such a good movement that we seemed to have move away from! I wish it was more acceptable to squat in public. I always find it calming to squat against a wall like that!
Mobility is definitely an area where I need to improve! I’ve been doing myrtls more consistently. I need to try that squatting tip. Great tips!
The myrtl routine is a great place to start! Its tough to get in the habit of squatting but definitely worth it.
These are great mobility moves. I do not think I ever do squats unless I am teaching a body pump class.
Glad you like them! Body Pump has SO many squats!
Love this post- it’s so important, yet I neglect it so much more than I should!
I have neglected it for so long too. Hoping I can stick with it this time!
My hips can always use more mobility. I’ve been doing the myrtl routine for years but I think I’m going to try some squat blogging.
Love the term “squat blogging”- it has a nice ring to it and makes it sound fun!
That couch stretch is calling my name!! And yessss to foam rolling.
Both are so helpful for runners!
Thanks for this post Lisa! I do all of the stuff you mentioned here for hips because I have to. If I skip a week I’ll feel it for a month.
I don’t do the ankle mobility stuff or the back stuff you mentioned but I will try to incorporate both into my hip routine a couple of times a week!
I think the nice thing about mobility is it really doesn’t take very long! Sometimes I work on my ankles when I am standing in the kitchen cooking dinner or brushing my teeth:)
This is fabulous! I used to do all of these exercises and then I stopped have no idea why. I really need to get back on these thanks for the reminder
I stopped doing them or awhile too, but I know I feel so much better when I am more consistent about mobility work!
Currently I’m loving Yoga and Foam Rolling to increase my mobility.
Those are some of my favorites too!
I’m terrible for doing extra exercises outside of my workout. I know my hips could use more mobility.
Its tough to add stuff on in addition to a workout! But I definitely notice that I feel better overall when I am good about mobility work.
I was SO good about mobility during my last training cycle, but I’ve fallen out of it. I really need to get back to it.
I usually find I am better about it when I am training, maybe because I make it part of my plan. Its tough to keep up with it consistently but so important!
Working on mobility really is so important. I have my clients do hip mobility stretches before we start our strength workout.
That’s great! I try to do a little mobility work before strength training too. I feel like its a great way to warm up and get the muscles ready for harder work.
I started doing a few squats before my run and I make sure I stretch before I head home from my run. Once I am home it’s all about the food!
Squats are such a great way to warm up! I find that they really help get my glutes activated. Post-run food is really important too!:)
I think my favorite way to work on mobility is just light stretching and pilates right now! But i have started incorporating squats into my daily life at random points like before bed and when I wake up!
Squatting throughout the day is great!
Squat blogging! I gotta give that a try! I do a lot of “plank reading,” does that count for something? I”, saving/pinning this 😉
Plank reading sounds so hard! I scroll through my phone while I am planking but not sure if that counts as reading:)
I have been slacking BIG on foam rolling. That’s gonna come back to bite me, I just know it…
I’ve been trying to do it a few times a week in the evenings. I used to be so much better about it!
great tips! i’m all about yoga moves for mobility … i should do more squats though 🙂
Yoga is great, and I love that even a short routine helps with mobility.
Mobility is so important…we have been doing some yoga stretching as a warm up at CrossFit and it feels so good!
That sounds like a great way to warm up!
Great tips, Lisa! I especially like the one with the squatting while reading blogs! I should implement that.
I follow a dynamic stretch routine by a German fitness “guru” called Pamela Reif. She has some good videos.
I was fascinated by the Myrtl Routine and wanted to check it out. Unfortunately, the link doesn’t work for me, but maybe that is because I’m not in the US.
Sorry about the link- it should be fixed now!That routine you use sounds interesting too. It’s nice to have videos to follow!
Yes, it works now! Thanks very much, Lisa! 😊👍🏻
yes! I am a huge believer in mobility stretches, especially for my hips. the yogi squats and the hip exercises have been key for me after having a few hip flexor issues.Great reminder for all of us
The hips really do give so many of us trouble!
Definitely a weakness for me. And more important as we age.
Thanks for the tips.
Its tough to do one more thing but it really can make a difference.
I definitely to do more consistent work with my hips. I started “squatting” at work, last spring, whenever I used the restroom, LOL That’s more of a “hover” than a true squat, though. I had totally forgotten about squat blogging…I need to bring that back!
I was really good about working on hip mobility throughout the day when I was working from home, but its so much harder to do that in the office!
It never used to be my feet, but has become my feet in the last few years. I put a lot of effort into them!
I think too often people mistake flexibility for mobility.
While I may start my day with squatting, unless I’m strength training — or hiking & taking photos! — I don’t squat much through the day but probably should.
When Grayson was younger I found myself squatting and getting into all different positions on the floor when I played with him. Now I rarely do that and need to make a more conscious effort to move throughout the day.