Why Does Mobility Matter For Runners?<\/strong><\/h2>\nMobility drills make runners more aware of our bodies as well as our range of motion. This leads to better running form as well as less injuries. As we said before, runners\u2019 hips are notoriously tight and we often use them only in a straight forward motion, this move assists with increasing range of motion in the joint and can loosen up tight areas.<\/p>\n
How do you loosen up tight hips? It\u2019s not just via stretching – these mobility moves are going to provide both flexibility<\/a> as well as strength. Here are some moves to increase mobility.<\/p>\n\n- Standing figure Eight:<\/em><\/strong><\/li>\n<\/ul>\n
Stand on your right leg and bring your left knee up to 90 degrees. Move it through figure 8 motion. It may feel awkward, however that\u2019s ok. It is necessary that you work the hip in a number of different planes.<\/p>\n
\n- Hurdle Step:<\/em><\/strong><\/li>\n<\/ul>\n
Imagine that you have a hurdle (the kind from the athletics field) on your right side. Swing your left leg up and over. Then bring your right leg over. Repeat the movement by moving back across your imaginary hurdle. Get that leg up quite high.<\/p>\n
![\"Trifocus](\"https:\/\/trifocusfitnessacademy.co.za\/wp-content\/uploads\/2021\/05\/shutterstock_1673824909-1.jpg\")
<\/a><\/em><\/strong><\/p>\n\n- Frog Stretch:<\/em><\/strong><\/li>\n<\/ul>\n
This move looks deceptively easy. Begin with both knees wider than your yoga mat with your legs straight behind you (don\u2019t pull your feet together like child\u2019s pose). Gradually push back and you should feel the stretch through your inner thigh. If not try legs wider or ensure your legs are straight.<\/p>\n
How Often Should You Be Doing These Sorts Of Exercises?<\/strong><\/h2>\nWe have a straightforward rule of thumb:<\/p>\n
\n- 1 x weekly = Not sufficient<\/li>\n
- 2 x weekly = Maintenance<\/li>\n
- 3 x weekly = You\u2019ll begin to see progress<\/li>\n
- 4 x weekly = A good average to aim for in an average running week<\/li>\n
- 5 x weekly = If you\u2019re performing intensive rehab, or are else not running for some reason<\/li>\n<\/ul>\n
If you are able to aim to perform these exercises on average between 3-4 times weekly as a maintenance practice, you\u2019ll be in a good place when it comes to providing yourself a chance to continue running injury-free.<\/p>\n
Contact Trifocus Fitness Academy<\/strong><\/a><\/h2>\nIf you are eager to discover more about mobility exercises, then you need to do our Personal Training Diploma. Read more about this here<\/a>.<\/p>\n
- \n
- Standing figure Eight:<\/em><\/strong><\/li>\n<\/ul>\n
Stand on your right leg and bring your left knee up to 90 degrees. Move it through figure 8 motion. It may feel awkward, however that\u2019s ok. It is necessary that you work the hip in a number of different planes.<\/p>\n
- \n
- Hurdle Step:<\/em><\/strong><\/li>\n<\/ul>\n
Imagine that you have a hurdle (the kind from the athletics field) on your right side. Swing your left leg up and over. Then bring your right leg over. Repeat the movement by moving back across your imaginary hurdle. Get that leg up quite high.<\/p>\n
<\/a><\/em><\/strong><\/p>\n- \n
- Frog Stretch:<\/em><\/strong><\/li>\n<\/ul>\n
This move looks deceptively easy. Begin with both knees wider than your yoga mat with your legs straight behind you (don\u2019t pull your feet together like child\u2019s pose). Gradually push back and you should feel the stretch through your inner thigh. If not try legs wider or ensure your legs are straight.<\/p>\n
How Often Should You Be Doing These Sorts Of Exercises?<\/strong><\/h2>\n
We have a straightforward rule of thumb:<\/p>\n
- \n
- 1 x weekly = Not sufficient<\/li>\n
- 2 x weekly = Maintenance<\/li>\n
- 3 x weekly = You\u2019ll begin to see progress<\/li>\n
- 4 x weekly = A good average to aim for in an average running week<\/li>\n
- 5 x weekly = If you\u2019re performing intensive rehab, or are else not running for some reason<\/li>\n<\/ul>\n
If you are able to aim to perform these exercises on average between 3-4 times weekly as a maintenance practice, you\u2019ll be in a good place when it comes to providing yourself a chance to continue running injury-free.<\/p>\n
Contact Trifocus Fitness Academy<\/strong><\/a><\/h2>\n
If you are eager to discover more about mobility exercises, then you need to do our Personal Training Diploma. Read more about this here<\/a>.<\/p>\n
- Frog Stretch:<\/em><\/strong><\/li>\n<\/ul>\n
- Hurdle Step:<\/em><\/strong><\/li>\n<\/ul>\n
![\"Trifocus](\"https:\/\/trifocusfitnessacademy.co.za\/wp-content\/uploads\/2021\/04\/Personal-Training.jpg\")
<\/a><\/p>\n