Mobility for Runners
Why is mobility important for runners?
Mobility is important for runners because it directly affects your performance, efficiency, injury risk, and overall well-being. Here are several reasons why mobility is important for runners:
Range of Motion: Good mobility ensures that your joints can move through their full range of motion. This is essential for achieving proper running form and stride mechanics. Limited mobility can lead to inefficient movement patterns and increased risk of injury.
Injury Prevention: Adequate mobility reduces the risk of injuries by promoting proper biomechanics. When your joints move freely and muscles are balanced, you are less likely to strain or overuse certain muscles or joints while running.
Efficiency: Efficient running requires smooth, coordinated movement of multiple joints and muscle groups. Improved mobility allows for better coordination and efficiency, which can translate into faster running times and less energy expenditure over long distances.
Longevity: Developing and maintaining good mobility habits can contribute to long-term joint health and overall physical well-being. As runners age, maintaining mobility becomes increasingly important to sustain an active lifestyle and prevent age-related stiffness and mobility issues.
Integrating mobility exercises and stretches into your regular training routine can significantly benefit your running ability and longevity in the sport.
How much mobility do you need for running?
For running, adequate mobility primarily involves sufficient range of motion at the hip, ankle, and big toe:
Hip Extension
20 degrees of hip extension is required during toe-off and initial swing to propel the body forward and avoid excessive stress on the lower back.
Ankle Dorsiflexion
20 degrees of ankle dorsiflexion is required during midstance for shock absorption and forward movement.
Big Toe Extension
At least 65-70 degrees of big toe extension is required during late-stance and toe-off to allow for optimal stability of the foot and forward movement.
Which muscles are usually tight in runners?
Commonly tight muscles in runners include the calves, quadriceps, and hip flexors. These muscles often become tight due to the repetitive nature of running and the specific biomechanical demands of the sport.
When should runners stretch?
It's generally beneficial for runners to stretch after their runs or workouts when the muscles are warm and more pliable. Stretching helps maintain flexibility and can aid in recovery by reducing muscle tightness and soreness.
Some runners also find it beneficial to do dynamic stretching before running as part of their warm-up routine.
How long should runners stretch for?
For static stretches, holding each stretch for around 30-60 seconds is effective. For optimal results, aim to stretch each major muscle group (calves, quadriceps, hip flexors, etc.) for at least 2-3 sets per session. Static stretching should be done slowly and smoothly without bouncing to prevent injury.
These guidelines can help runners maintain flexibility, improve performance, and reduce the risk of injuries related to muscle tightness.
What are the best stretches for runners?
Ankle Dorsiflexion Mobility: Knee to Wall Drill
Hip Extension Mobility: World’s Greatest Stretch
Big Toe Extension Mobility: Quadruped Rock Back on Toes
Standing Static Calf Stretch (after running)
Half Kneeling Couch Stretch (hip flexors/quads)
Some runners also find it beneficial to stretch their hamstrings and glutes.
Best Dynamic Mobility Drills Before Running
Leg Swings: Front to Back & Side to Side
Walking Lunges
Should runners foam roll?
Foam rolling is a form of self-myofascial release that benefits runners in several ways:
Muscle Recovery: It can aid in reducing muscle soreness and stiffness after running.
Flexibility and Range of Motion: Regular foam rolling can improve flexibility and help maintain or increase range of motion in joints.
Prevention of Injuries: It may help prevent injuries by addressing muscle tightness and imbalances.
Foam rolling can be done after workouts or on recovery days.
Which muscles should runners foam roll?
These are the most important muscle groups to foam roll as a runner:
Foam Rolling Calves:
Foam Rolling Quads: (Anterior and Lateral)
Some runners also find it beneficial to foam roll their hamstrings and glutes.
How long should you foam roll for?
Generally, you should foam roll for 1-2 minutes per muscle group. You can adjust this based on how tight or sore a particular muscle feels. It's essential to maintain slow, controlled movements over the muscle and focus on any areas of tension or discomfort.
Remember, foam rolling should not cause excessive pain. If you experience sharp pain or discomfort that persists, it's advisable to consult with a healthcare professional.
Closing Remarks on Mobility for Runners
If you’re a runner who is interested in consulting us to improve your mobility for running, you can reach out to speak with us below.
Disclaimer: This is not intended to be formal medical advice. Your individual needs should be met by the appropriate health care practitioner. Please consult with a trusted provider.
Dr. Vincent Liu PT, DPT
Doctor of Physical Therapy