Unlock Better Running With These Five Easy Mobility Drills
As I get older, I’ve realized strength and endurance aren’t the only things I need to maintain—mobility matters just as much. Lately, I’ve been learning from the team at MovesMethod. In one of their videos, Vanja shares five simple mobility moves that everyone should be doing. And if you’re a runner, these can be especially helpful. Here’s how they can make your running smoother, stronger, and safer:
1. Deep Squat Hold
This move helps your hips, knees, and legs work better together when you run.
Hip Mobility: Sitting deep in a squat opens up your hips. That means a smoother, longer stride and more power with each step. Tight hips can shorten your stride and mess with your form.
Leg Strength: Holding this position fires up your quads, glutes, and hamstrings—the muscles you rely on most when you run.
Knee Support: Moving through a full range of motion helps your knees stay strong and stable. That can lower your chances of getting sidelined by pain.
Core Activation: It also wakes up your pelvic floor, which supports your core. A stable core keeps your form solid and your energy going where it should.
2. Passive Hang
This might seem like an arm thing, but it actually helps your whole body run smoother.
Better Posture: Hanging stretches out your spine and opens your chest. That upright posture helps you breathe deeper and transfer power more efficiently from your core to your legs.
Shoulder Freedom: Loose shoulders let your arms swing more naturally. That helps balance your stride and keeps your rhythm steady.
Grip Strength: A stronger grip often links to better overall body control. While you’re not grabbing anything when you run, a strong grip shows your nervous system is dialed in.
3. Jefferson Curl
Done slowly and with good form, this one can really loosen up your back and legs.
Spinal Mobility: A spine that can move helps you absorb impact better. A stiff back sends more stress to your legs.
Hamstring Flexibility: The Jefferson curl stretches your hamstrings under control. That means less tightness and better strength—key for strong push-offs.
Body Awareness: Learning to control each segment of your spine helps you move more smoothly. That body control translates well to running.
Tip: Start light. Go slow. Form matters more than depth or weight.
4. 90/90 Hip Rotation
This one’s all about unlocking your hips—and your stride.
Hip Rotation: Good internal and external hip rotation keeps your stride long and natural. Poor hip movement can lead to knee pain and inefficient running.
Knee Alignment: When your hips rotate well, your knees track better during each step. That takes pressure off the joints.
Glute Activation: Loose hips let your glutes fire properly. And strong glutes are your engine when you're running.
5. Thoracic Mobility
This focuses on your upper back, but the benefits reach all the way down.
Breathing: If your upper back is stiff, your ribs can't expand fully. That limits how much air you take in. More mobility means deeper breaths and better oxygen flow.
Posture and Arm Swing: A mobile thoracic spine keeps your chest open and your arms moving freely. That helps with balance and energy efficiency.
Less Tension: A tight upper back can lead to sore shoulders and neck tension. Loosening it up can help you stay relaxed, even late in a run.
The Take Away
Add these five movements to your weekly routine. They’ll help you move better, run more efficiently, and stay injury-free. Think of it like upgrading your running foundation—stronger, smoother, and more durable.
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Reference: The ONLY 5 Exercises You Need to Eliminate Body Pain