Why This Workout?
Are you a runner who often feels the wear and tear from your runs? Do nagging groin strains, hip discomfort, or back pain keep holding you back from reaching your running goals?
If this sounds familiar, these quick and effective mobility workouts for runners can be a game changer. But let’s keep it real—12 minutes of mobility exercises alone won’t solve every issue. Instead, think of these workouts as a key addition to a structured resistance training program that supports your running and helps you maintain a pain-free, high-performing body.
Remember, every injury and discomfort is unique, so if you’re experiencing persistent pain, it’s important to see a physiotherapist for a personalized assessment.
12 Minute Runner’s Mobility Workout
Repeat this runner’s mobility workout 3x through for each session. Add more sets or time to each exercise to get more out of this workout.
1. Side Lying T-Spine Rotation – 10 repetitions per side
Why This Stretch?
To improve the speed of your run, you need to have the ability to rotate effectively through the upper body. Creating more movement through the Thoracic Spine (T-Spine) can allow us to run faster and more efficiently. The Side-lying T-Spine Rotation can help improve spinal rotation, and upper back tightness from running or from sitting for long periods of time.
Something To Consider:
If you struggle with this exercise, bend the top arm so you’re holding onto your ear and create a shorter lever. This can help develop more movement through the exercise, without as much intensity.
2. Figure Four Stretch – 30 seconds per side
Why This Stretch:
You never know when you’ll run into Ric Flair… so you need to keep your defenses up!
Kidding aside – this stretch is great for our hip into an externally rotated position, and gets deep into the glute (butt) muscle. This stretch also allows us to modify the intensity if needed, as if we want to make the exercise more intense, we pull the legs closer to the body – or if we want to regress it, we let them stay further away.
Something To Consider:
Try to actively keep the stretching sides knee away from the body. The more that it sinks in, the less effective the stretch will be. As mentioned before, we want to be actively stretching, not passively stretching.
3. The Couch Stretch – 30 seconds per side
Why This Stretch?
One of the muscles that tend to cause us the most problems while running would be the hip flexor. Because we sit all day, getting into hip extensions (like the kickback when you run) can be quite a tight movement.
Something To Consider:
To make this stretch active you have multiple different options here. To go deeper into the hip flexor, you simply need to squeeze your glute (butt) and it will get a deeper stretch. To focus on the Psoas or abdominal region, you just have to raise the arm on the same side you are stretching, and reach over head towards the other side. To get more of a quad stretch, push your knee into the ground, and if you’re a really glutton for punishment and want to test your hamstrings out, lift your back foot off the platform and try to hold it for a count of 1-5 seconds.
4. World’s Greatest Stretch – 5 repetitions per side
Why This Stretch?
The “World’s Greatest Stretch” is, as the name states, a pretty great stretch. This allows us to open up our hips, ankles, spine, and upper back – all areas that can be quite tight for most runners. Don’t speed your way through this one – as you want to get the full benefits of the stretch.
Something To Consider:
If you struggle with this exercise – try this regression until you can feel more comfortable in the position. Also – this exercise is also known as the Spiderman Lunge with Rotation, just another reason to do it!
Final Mile
Keeping your body feeling limber and loose is going to be a highly effective way to not only maintain your ability to run, but also allow you to perform at a higher level. By performing these mobility workouts, along with a structured workout program and proper nutrition planning you can give your running game a massive boost and hit new personal bests in no time.
There are plenty of different exercises and issues that can arise during your running season. If you are dealing with injury please see your physiotherapist to get an assessment to determine the root cause of the issue.
Summary:
Workout: Repeat Workout 3x through
- Side Lying T-Spine Rotation – 10 repetitions per side
- Lying Figure Four Stretch – 30 seconds per side
- Couch Stretch – 30 seconds per side
- World’s Greatest Stretch – 5 repetitions per side
Take the next step with your fitness routine and see game-changing results – book a free consultation here or learn more about my available online programs through this profile.
Choose To Live Your Life To The Fullest,
Rich, Owner & Personal Trainer – RK Athletics
