As a runner we are always looking for the next big thing. That “special something” that is going to make us faster and stronger…. things we can do to help us tackle our next PR or podium spot.

Runners have a wide range of tools in their belts. Intervals, speed work, core work, and strength work to help them accomplish their next goal. But one type of exercise that is often left out, and yet can have big payoffs, is doing exercises that help to effectively increase mobility (range of motion).

Mobility is the capacity to actively move a joint through a normal range of motion with efficiency and strength.  Mobility can influence speed and performance, decrease the chances for injury, and improve long-term quality of life by keeping you in the game longer. You can increase your mobility by doing exercises such as walking spidermans, dynamic sumo squat, high knee toe ups, and the Opposable Thumbs Stretch, all of which will wake up the neuromuscular system while prepping the body for movement patterns that more closely resemble running.

As a runner you should include a few minutes of these exercises weekly.  They can be done during your warm up or cool down after your run. They are especially helpful if you sit at a desk all day. Add in a few of these after work and you will feel refreshed, energized and ready to tackle your next big PR.

Watch Coach Maleia demonstrate these great exercises: Mobility Exercise Video