A healthy part of any training program — running, lifting, swimming — is the ancillary training; the complementary and functional movements that are often overlooked. For weightlifters, this could include things like flexibility and mobility. Swimmers will want to include lifting and running — and so on and so forth.
For runners, complementary, ancillary training includes lifting heavy, flexibility and mobility training, and cross training like cycling and swimming. Today we will focus on five basic movements that all runners should do for strength and mobility. These movements are perfect for all runners — from the beginner runner to the well-seasoned racer.
This post is sponsored by adidas. I receive product as a partner with the adidas blogger community. All content and opinions are my own.
5 Strength and Mobility Exercises for Runners
- Clamshells
- Fire hydrant
- Single leg squat
- 90/90 Switches
- Plank
Before we get into each of these movements, it’s important to note the why. Why are we doing this? Why is this important?
Running is a single leg movement, meaning we are quite literally never on two feet at the same time. If we were, we’d be walking. Although this is a small detail, it is extraordinarily important. One leg is responsible for holding up our entire body while actively projecting us forward (or backward if you’re running backward). Our strength, balance, and range of motion all need to be strong and ready to take on this challenge. Therefore, as runners, we need to focus a lot of our time on these ancillary activities.
Let’s get into each of them:
Clamshells and Fire Hydrants
Clamshells and fire hydrants are simple and effective strengthening exercises. They both target the gluteus medius and gluteus maximus. These muscles are integral for hip stabilization, as well as power and balance.
Single Leg Squats
Single leg squats are an important aspect of balance. We just talked about how running is a single leg movement. What better way to train than to develop our single leg balance?
Squats are an easy and effective movement, and the difficulty level can be adjusted simply by adjusting your range of motion. Want an easier squat? Don’t bend your knee as much. Ready for a deep challenge? Try to lower all the way to the ground (aka pistol squat).
90/90 Switches
The 90/90 switch is a simple, and extraordinarily effective, exercise for hip (and knee!) mobility. By placing the legs in 90º positions and then switching them from side to side, you’re internally and externally rotating the hip. This helps to lubricate joints and loosen tight muscles. The 90/90 switch specifically targets the glutes, piriformis, and hip rotators.
If you’re very tight to start off with, you’ll want to begin the hip mobility process with windshield wipers. Once your hips are a bit more mobile, you can progress to the 90/90 switch.
Planks
Planks are great to help stabilize the core. They can be done anywhere, and can be completed in 10-30 seconds at a time. Holding a plank correctly, and not for an exorbitant amount of time, can help protect your back, engage your core, and improve your overall posture.
What to Wear… and not to Wear!
A quick note about running attire. It’s true you don’t need all the bells and whistles on the market to run comfortably. But a few key items could help keep you in the long run. Quality sports bras are supremely helpful for women, and good running shoes are also a plus. Anything wicking and not cotton — and you’re good to go!
For runners, ancillary training will help improve strength, stability, and mobility. These five movements are perfect for all types of runners.
Happy running!
xo
What is your favorite strength or mobility movement?
