Runners are notorious for logging mileage or killage, and we encourage you to do so. NOW is the time to add another section to your training log. MOBILITY MINUTES.
Kelly Starrett of MobilityWOD.com recommends a “10-15 minute daily practice in addition to your normal workout routine.” If you have never checked out MobilityWOD.com, do it immediately after reading this post. I will place their logo at the bottom as a reminder.
It is critical to set this time aside and set SMART Goals in order to obtain enhanced mobility. For example, to set a goal of “Stretching More” is not a SMART Goal. To set a goal of Stretching 10 Minutes, 6 Days a Week” is Specific, Measurable, Attainable, Realistic, & Timely.
Furthermore, it is no secret that we subscribe to Active Isolated Stretching to increase range of motion in conjunction with trigger point work and hurdle mobility drills. Therefore you will need a few implements.
1. Rope: $4 at Home Depot (they will even burn the ends for you if you ask nicely). You may want to splurge and purchase an Iron Woody Band to help facilitate your stretching.
If you are unfamiliar with Active Isolated Stretching, you can check out the two PDF’s below.
2. Tennis Ball or Lacrosse Ball: You will learn to love hunting for crunching bits in order to smooth them out. Here are a few examples…
3. Flex Bar: You can roll up a towel to get in between vertebrae, but this is much easier and more effective.
4. Hurdles or a Great Imagination: Learn and perform this Hurdle Mobility routine a couple times a week.
Our friends at Competitor put together the Top 10 Mobility Exercises performed on MobilityWOD.com.
Brandon Laan is a runner, coach, and entrepreneur. He spent his undergraduate days at The University of Western Ontario where he captained the Cross Country Team before fleeing to Hawaii Pacific University for graduate school. He is a Level II Certified USATF coach and holds personal bests of 1:06 and 2:21 in the Half Marathon and Marathon respectively. He also enjoys running to eat, not eating to run…and always will.