5 At-Home Exercises to Improve Mobility for runners

Many runners and endurance athletes dread the sound of “strength training,” “mobility,” and “flexibility.” Working on these three things can feel like you are being kept away from the thing you love most. But did you know that strength, mobility, and flexibility are integral parts of your training regimen? Being a resilient athlete means focusing on training outside of your sport of choice to increase longevity for movement and better your performance. 

Why is mobility important for endurance athletes? 

In general, mobility is the “ability to move purposefully” and comprises “physical stamina, strength, balance, coordination, and range of motion.” Mobility work is important for people of all ages—not just athletes—because better mobility often equates to a better quality of life. With good mobility, your joints can move in the way they are supposed to and your body works like a well-oiled machine. 

When you focus on mobility, you will notice a difference in the range of motion of your joints, as well as reduced stiffness in your body. 

For runners and endurance athletes, taking even ten minutes a day to focus on mobility can make a big difference. Mobility exercises, especially before your run, can make a huge difference in not only your run performance, but also injury prevention.

“It’s important for us to work on our mobility and our stability, sacrifice a couple minutes here or there to do so, because that’s ultimately going to help build our capacity for running, so we can tolerate more miles over time,” says Alison Berglund, DRT, founder and lead physical therapist at 6:33 Physical Therapy. 

At 6:33 Physical Therapy, we know that incorporating mobility into your training routine leads to results. As much as you may want to get out there and start running, spending time on mobility will warm your body up so you are ready to go.

5 Pre-Workout Exercises to Improve Mobility for runners at Home 

Group runs and running clubs often start their workouts with mobility exercises to get your blood flowing and wake up your joints so you are ready to move. 

When you run at home or on your own, it can be more difficult to find the motivation to spend an extra five or ten minutes doing these exercises. We all live busy lives, but spending time on mobility is well worth it. 

These five pre-running exercises will help you improve mobility at-home, which helps prevent injuries and allows you to move better. 

Hip Mobility

All endurance should give some love to their hips. This joint takes a lot of impact and acts as a stabilizer for your legs, including the knee and ankle joint. Increasing mobility in your hip joints is important for reducing potential for injury. 

Hip CARs

During this mobility exercise, you move your hip through its full range of motion. In doing this, you lubricate and “wake up” the hip joint so it is ready to take on the load required by running. 

We recommend doing this exercise 5-10 times on each side. In the video example, the woman completes the HIP CARs on all fours. However, you can also adapt this hip mobility exercise to do standing. 

Rocking Hip Flexor Mobility 

This mobility exercise opens your hip flexors while also providing a nice stretch to your hamstrings. We like this exercise because modern life means many people, even dedicated athletes, have tight hip flexors. Opening this up so you are ready to run can make a big difference. 

Ankle Mobility

In endurance sports, the ankles are an integral joint and many runners and cyclists experience stiff ankles, as well as tight calves. These areas of the body are intricately connected. Spending a minute on ankle mobility before your run will help you run better and decrease the amount of stiffness you experience both during and after your training sessions. 

Calf Raises

Calf raises are a great exercise for ankle mobility. They warm the joint up and prepare the ankle for the motion of running. Calf raises also have the bonus of strengthening the calves and improving ankle stability.  This exercise is a triple threat. 

Wall Ankle Mobility

This exercise for ankle mobility improves ankle dorsiflexion and the range of motion in your ankle. We need a good range of motion in our ankles in order to be effective athletes. Working on your ankle mobility with this exercise will do that, but also can help prevent injury in the Achilles tendon. 

Spine Mobility

While you may not realize it, your spine is very involved in your running process. When we run, we twist our spines back and forth as we swing our arms. Mobilizing the spine alleviates stiffness and helps us move better on the run. 

In addition, a more mobile spine can help prevent lower back injuries, which are especially common in endurance athletes with a weak core. If you often have lower back pain, soreness, or stiffness after a run, we highly recommend incorporating spine mobility and core strengthening exercises to your workout routine. 

Cat Cow

Cat Cow is a simple, yet effective exercise. Moving your spine in this way enhances mobility and readies your body for your training session. There’s a reason it is a foundational pose in many yoga classes; yoga instructors often start with cat cow so yoga students can prepare for more difficult spinal twists and maneuvers later in the class. 

Mobility for Athletes at 6:33 Physical Therapy 

Our Mount Pleasant, South Carolina, physical therapy clinic works with many athletes who are ready to overcome pain and get back to the sport they love. We utilize a variety of methods, including mobility work, to improve our clients’ ability to move. 

If you are interested in working with a performance physical therapist, please contact us for more information. 

Contact 6:33 Physical Therapy.