PUBLISHED ON Oct, 18, 2024
Mobility Routine for Runners
Running is a demanding activity that requires strength, flexibility, and endurance. To maintain peak performance and prevent injuries, it’s essential to add mobility exercises into your routine. The Hyper Pro was designed to enhance your flexibility, strength, and recovery.
Here are five essential movements that will help you build a more resilient body and improve your running performance.
1. Couch Stretch
The couch stretch is a fundamental movement for opening up the hips and quads, which often tighten from the repetitive motion of running. This stretch boosts flexibility and mobility. It helps you recover faster and feel less sore.
How to:
- Set your Hyper Pro to Hip Thrust mode.
- Place the top of one foot on the hip thrust pad.
- Kneel down on the opposite leg until your back leg is bent and your front leg is at 90 degrees.
- Feel the stretch in your quads and hips, maintaining a squeeze in your glutes to maximize the effectiveness of the stretch.
- Start with 30 seconds on each side and work towards holding the stretch for 1 minute.
2. Nordic Curls
Nordic curls are a powerful exercise for runners, as they build isometric strength and eccentric control. This movement mimics the pulling action in running, enhancing hamstring strength and resilience, which is crucial for sprinting and acceleration.
How to:
- Adjust your Hyper Pro to Nordic mode. For beginners, set it to an incline of 30-45°.
- Place your feet between the dual ankle rollers, ensuring they lie flat against the full-sized footplate.
- Lean your knees against the premium padding.
- Lower your body down while bending from the knees, keeping your body straight.
- Focus on controlling the descent.
- Start with 3 sets of 5 reps, performing this exercise once a week to allow for recovery.
3. 90-Degree Back Extensions
Incorporating 90-degree back extensions into your routine will enhance your overall stability and strength in your lower back and glutes. A strong lower back is crucial for runners, as it helps you maintain balance and absorb impact during runs.
How to:
- Adjust your Hyper Pro to 45° back extension mode.
- Insert your feet into the dual ankle rollers, pressing firmly against the footplate.
- Position your hips on the hip pads, sitting just below the hip bone.
- Hinge forward until you feel a stretch in your glutes and lower back.
- Use your glutes and hamstrings to return to the starting position—this counts as one rep.
- Start with 3-4 sets of 8 to 12 reps.
4. Reverse Hyper
The reverse hyper is a great mobility tool. It strengthens the low back and glutes, and aids recovery. Performing reverse hypers on the Hyper Pro promotes blood flow to the lower back, aiding in recovery and keeping you strong during runs.
How to:
- Set your Hyper Pro to GHD mode.
- Lie face down on the Hyper Pro with your hips at the edge.
- Keep your legs straight and lift them upward, squeezing your glutes at the top.
- Lower back down with control.
- Start with three sets of 15 to 20 reps.
5. Incline Pigeon
The incline pigeon stretch targets the outer hips and glutes, areas that can become tight from excessive running. This dynamic variation helps improve hip mobility and increases blood flow, making it an essential part of your routine.
How to:
- Set your Hyper Pro to Incline Nordic mode. (20–30° will work)
- Place your knee towards the top of the machine with your foot resting on the bottom ankle roller.
- Your back leg should remain as straight as possible.
- Lower your torso toward the Hyper Pro for a deeper stretch.
- Hold for 30 seconds on each side, gradually increasing your hold time as you gain flexibility.
Conclusion
🚨Screenshot for quick reference!
- Couch Stretch: 3 x 30 Seconds Each Side
- Nordic Curls: 3 x 5
- 90° Back Extension: 3-4 x 8-12 Reps
- Reverse Hyper: 3 x 15-20
- Incline Pigeon: 3 x 30 Seconds Each Side
Incorporating these five essential movements into your routine will provide a solid foundation for improving your performance and recovery as a runner.
By focusing on mobility, strength, and recovery, you’ll be better equipped to handle the demands of running and minimize the risk of injuries.
Don’t underestimate the power of functional training; it’s key to unlocking your full potential as an athlete.
If you're ready to elevate your training, invest in the world's best all-in-one home gym machine—the Hyper Pro! With the Hyper Pro, you get 9 machines and 25+ exercises for the full body, all in one compact design.
