Mobility training helps develop a full range of motion in your legs. It also plays a crucial role in injury prevention and generally improves joint and muscle health.
Starting with Mobility Exercises
When starting, I suggest a Build from the Base approach. The exercises below are in that order. Start with Foot Doming and progress up the body to the hips. Start with 10 minutes a day, every day, until you have done all the exercises a few days later.
When you have mastered all the exercises, you may start increasing your sets and load.
Cultivating a daily mobility practice will enable you to resolve recurring issues before an injury occurs.
When building up to long-distance, we need to avoid layering strength on top of movement dysfunction.
Start with this basic approach if you have no existing problem areas.
Focus on Problem Areas
If you suffer from recurring running injuries, start by focusing on the problem area. Not only there, but also the parts above and below the problem. When you have sufficiently recovered, you can start with the basic approach.
|Foot Doming||Foot, Ankle|
|Toe Resistance||Bunion, Foot, Ankle|
|Heel Drop||Foot, Heel, Achilles|
|Ankle Turn||Ankle, Calf, Shin|
|Hip Hike||Knee, ITB, Hip, Glutes, Core|
|Step Down||Knee, Quads, Hip|
|Step Up||Quads, Glutes|
|Hip Rotation||Hip, Core|
|Back Extension||Hip, Glutes, Core, Back, Spine, Shoulders|