Don’t sleep on your mobility, pavement-pounder.
These six hip mobility exercises for runners can help you run faster.
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Stride length and stride frequency are the two components of speed, writes Takacs on recent Instagram post.
certified personal trainer and SLT Tread training manager
To get more strides in your gait pattern you want a more explosive knee drive.
The stronger your hip flexors the stronger the drive.
Makes sense, right?
The primary role of the gluteus maximus is hip extension.
And thus, strong glutes and hip mobilitytogetherwill help you stay in touch withyour signature running formand prevent injury.
Ready to unlock your running superpower?
Try Takacs six-move, pre-run hip mobility workout.
6 hip mobility exercises for runners who want to up their speed
1.
Come to your hands and knees with one kneecap on each towel.
certified personal trainer and SLT Tread training manager
Grip your hands on the block, which should be directly below your shoulders.
Engage your core to lift back up to the starting position.
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90-90 side reach
Sit down on a yoga mat with your block.
Place your left leg at a 90-degree angle behind you with your knee up on the block.
Tuck your right leg so your foot is right in front of your pelvis.
Place your left hand next to your left foot and extend your right arm straight up like an arrow.
Slowly bend your upper body over to the left, feeling the stretch on your right side.
(Try not to move your hips!)
On an inhale, reach your right fingertips up to the sky, spinning your chest to the side.
Bring your hands back to center and repeat.
Dont forget your left side.
Low tabletop hamstring extensions
Come onto your hands and knees.
Extend your right leg in a straight line from your hip.
Rock back and forth into the hamstring.
Return to your starting position and repeat on the opposite side.
90-90 hip extensions
Return to the starting position from move two.
Engage your core to stand up onto your knees, flexing your hips forward.
Lower back down and repeat on the opposite side.
6.Firelog
Come to seated.
If your top foot doesnt quite reach your bottom knee, place a block or pillow between them.
Sit up straight or, if it feels good in your body, fold forward.
Repeat on the opposite side.
Now, youre ready to run:
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