Running places significant demands on the lower body—from muscles propelling you forward to joints absorbing impact. To maintain performance and prevent injuries, a structured mobility routine is essential. Below are key pre-run activation exercises and post-run stretches to keep you moving efficiently.
Pre-Run Routine
A proper warm-up prepares your body for movement and helps prevent imbalances. Since running primarily involves forward motion, incorporating side-to-side and rotational movements improves mobility and stability.
Pendulum Leg Swings
This dynamic exercise loosens up the hips and knees while enhancing mobility.
How to do it:
- Stand tall and hold onto a sturdy surface (e.g., a chair or dowel rod) for support.
- Shift your weight onto one leg, lifting the opposite foot slightly off the ground.
- Swing the elevated leg side to side in a controlled motion.
- Perform 10-12 reps per leg for 3 sets.
Cossack Squats
Engaging muscles not typically used in straight-line running, this lateral squat improves hip mobility and balance.
How to do it:
- Stand with your feet wider than shoulder-width apart.
- Shift your weight to one side, bending the knee and keeping the other leg extended.
- Keep your torso upright and core engaged as you lower.
- Return to standing and switch sides.
- Perform 10 reps per side for 2 sets.
Post-Run Routine
After running, focus on static stretches to release tension and promote recovery.
Forward Fold IT Band Stretch
The IT band often tightens due to repetitive motion, leading to discomfort.
How to do it:
- Stand with one leg crossed over the other.
- Slowly fold forward, reaching toward the ground while maintaining balance.
- Hold for 15-20 seconds, then switch sides.
- Repeat 2-3 times per side.
Seated Hamstring Stretch
Running shortens the hamstrings, leading to tightness. This stretch helps restore flexibility.
How to do it:
- Sit on the ground with one leg extended at a slight angle (about 45 degrees).
- Bend the other leg, placing the foot near your inner thigh.
- Gently reach toward the extended leg, keeping your back straight.
- Hold for 15-20 seconds, then switch sides.
- Repeat 2-3 times per leg.
Incorporating these mobility exercises into your routine prepares your body for movement and aids recovery post-run. Prioritizing mobility reduces injury risk, improves efficiency, and keeps you running strong. Aim to complete this routine before and after every run for the best results!
Enhance flexibility and mobility with a personalized full-body stretch designed to target major muscle groups and specific areas of discomfort. These sessions can help improve range of motion, support injury recovery, and go beyond what self-stretching can achieve. Check out Individual Stretching with NIFS Health Fitness Specialist, Shelby Graves (sgraves@nifs.org) today!