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Introduction to mobility training for runners
Introduction to mobility training for runners

Mobility training can help aid recovery and enhance your range of motion to help improve your running performance - here's why.

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Written by Ben
Updated over a week ago

Using Runna for mobility training

By using Runna, you'll be able to complement your running with regular mobility training sessions that fits alongside your running workouts to keep your schedule in one place. This plan will help ease you in to mobility training and keep you accountable. The progress you make through your mobility plan will remain consistent across your different running plans.

The sessions have been designed to help runners reduce the risk of injury and improve running performance.

To get started, head to Manage Plan and configure your Mobility plan.

Choosing your mobility day

The day you choose for your mobility session will be the same across every week. The idea is that this will introduce a sense of consistent routine to keep your body mobile. You can choose the day based on your personal preference and schedule. However, there are a few considerations that might help you decide when to schedule your mobility sessions:

  • Rest day: Scheduling mobility sessions on days you're not running can be an excellent way to focus on recovery without adding strain to your muscles post-run. However, if you prefer a complete break from all forms of exercise on rest days, this might not be ideal.

  • Before your long run: Doing mobility exercises before your long run can activate your muscles and joints, enhancing your flexibility and reducing injury risks. Some runners, however, might prefer to stick to a light cardio-based warm-up before their long run and conduct mobility exercises separately.

  • After your long run: Including mobility exercises after your run can aid in cooling down, helping to alleviate muscle tension, improve flexibility, and facilitate recovery. The challenge here is that post-run fatigue might impact the energy and focus required for an effective mobility session.

Benefits of mobility training for runners

Incorporating mobility training into a runner's regimen is transformative, yielding numerous benefits that enhance both performance and overall health. A notable benefit is the improved range of motion; targeted exercises increase flexibility in muscles and joints, leading to a more efficient and longer stride. Importantly, mobility training is a powerful injury prevention strategy. It addresses muscle imbalances, alleviates tightness, and strengthens stabilizing muscles, significantly reducing the likelihood of strains and sprains. This approach not only improves running efficiency by optimizing biomechanics for energy conservation and increased endurance, but also promotes faster recovery post-run through enhanced blood circulation, reduced muscle soreness, and optimal musculoskeletal health. Beyond physical advantages, regular mobility training also develops better body awareness and posture, crucial for long-term running success. Ultimately, adding mobility training to a runner’s routine is not just about enhancing performance, but also about fostering a more enjoyable and healthy running journey.

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