Chapter 1: The Mobility Challenge for Runners

The modern lifestyle, while convenient, has significantly reduced our mobility. This trend is especially concerning for runners but affects nearly everyone in Western societies. Many individuals experience stiffness in their hips, knees, and ankles, largely due to the widespread use of heeled footwear and sedentary habits. Unfortunately, this limits our exposure to the full range of motion our joints are capable of.

From a practical standpoint, decreased mobility can hinder your ability to perform daily activities without limitations. For runners, this reduced flexibility can restrict athletic performance and increase the likelihood of injuries. While enhancing mobility through training is essential, I encourage you to take a more targeted approach in your exercise routine. If you're serious about alleviating hip, knee, and ankle discomfort, it's crucial to engage in movements that challenge these areas in ways that are beneficial for running.

To assist you in this endeavor, I would like to present three locomotive exercises that may not be on your radar. Although these drills are often associated with promoting physical literacy in children, they are excellent progressions from basic mobility exercises. Each movement will push your joints beyond their typical range of motion, enhancing strength, flexibility, and endurance. This, in turn, will lead to improved running efficiency and better performance on race day.

These exercises may appear deceptively simple, so prepare to invest effort into achieving healthier joints!

Caution for Beginners

Before diving in, it's important to note that these movements are slightly advanced. If you're new to resistance training or have a history of joint issues, please consult a healthcare professional and proceed with care. You might also want to review my beginner's guide if you need to start with foundational exercises.

The primary focus of this routine is to incorporate these movements before each workout or whenever you feel discomfort in your joints. Since this serves as a warm-up, prioritize quality over quantity; take your time, move through your pain-free range of motion, and breathe deeply.

Now, let’s explore the exercises.

Section 1.1: Crab Walks

Application: 1 minute forward and backward

Cues: Begin by flipping onto your hands and feet. Maintain an elevated position with your hips while moving forward in a crab-like manner. Allow for some fluidity in your movements; think of it as a natural, flowing exercise rather than a rigid routine. Spend 1-2 minutes walking forward, then reverse the process and walk backward, taking breaks as needed.

Section 1.2: Cossack Squat Walk

Application: 5-8 reps per side

Cues: Begin in a wide stance and lean to one side, bending your knee and hinging at the hips into a side lunge. Keep both feet grounded and lower yourself to your maximum pain-free depth, ensuring that your knee stays aligned over your toes. Hold for 1-2 seconds at the deepest position before transitioning back to the starting position. Repeat for 5-8 reps on each side. While this may feel challenging initially, your strength and mobility will improve with consistent practice.

Section 1.3: Sneaking Ape Walk

Application: 2 sets of 10-15 steps

Cues: Start in a narrow lunge position. Rotate your back leg forward to become the lead leg while maintaining a low stance. Continue to move forward while keeping your heels grounded to enhance ankle mobility. Feel free to take breaks whenever necessary.

Additional Resources

For more exercises like these, explore my comprehensive library of rehabilitation routines and exercise guides, which cater to a variety of needs!

Chapter 2: Conclusion

To maximize your mobility as a runner, it's vital to step beyond conventional exercises. The locomotive movements outlined above will not only enhance your flexibility but also strengthen your body in its most vulnerable positions. While these exercises might be challenging, the benefits of increased movement and reduced injury risk are well worth the effort. Are you ready to elevate your running performance and overall joint health?

You can do this!

-David Liira, Kinesiologist

Video Description: This video showcases the best strength and mobility exercises for individuals who are three months post-total hip replacement surgery, focusing on safe and effective movements to regain strength and flexibility.

Video Description: This video presents eight simple exercises designed for beginners and intermediate individuals, aimed at strengthening the hips and enhancing overall mobility.