Mobility ≠ Flexibility
Good mobility for runners means that our joints (hips, knees, ankles, etc) can move through the motion of a running stride without restriction or resistance from tight muscles and other soft tissues. If your stride is inhibited in some way by tightness in your body, your range of motion is limited.
Limited range of motion can cause problems in a few ways, but most notably is injury. All the bones, joints, muscles, tendons in the human body work together. If one side of the body or one body part isn’t moving freely, the other parts will compensate to keep your balance and keep moving forward. Unfortunately, that compensation can quickly lead to overuse (of whatever is accommodating the original issue) and more imbalances in the body.
Limited range of motion also reduces running efficiency. When we’re working against added resistance in each stride, every step requires more energy, and we will fatigue quickly. When we can move fluidly through each stride, we become a more efficient.
What Runners Need
In my recent article about massages, I explained that runners need some tension in our legs to run efficiently. When we run, our muscles contract (shorten) and pull on our bones in order to make our limbs move. If our muscles are relaxed and lengthened beyond what is necessary for your stride, we will need more energy and it will take more time to contract those muscles. We won’t feel as responsive or “snappy” on your run.
Level of flexibility not required for running.
Excess tightness will impede your range of motion, and I highly recommend occasional massages as well as foam rolling instead of stretching.
It’s all about finding that sweet spot - not too tight, not too relaxed.
Ideally, runners will improve their mobility and range of motion without going overboard. For example, a runner does not require the same flexibility or range of motion as a gymnast. While increased flexibility would benefit a gymnast, a runner does not need to move in the same way and in addition requires a certain level of tension in the muscles to run efficiently. It’s important to consider the needs of your sport and the purpose behind all your training disciplines.
Dynamic Mobility
“Dynamic” means continuous activity or change -in other words: you are moving. In the sporting world, the word dynamic often comes in contrast with the word static: lacking in movement.
Check out my FREE resource: 25 Days of Mobility
Static stretching involves holding stretches passively (relaxed muscles) in a variety of positions, sometimes with the help of gravity, a partner or using a stretch rope. The goal of static stretching is to reduce tension, lengthen your muscles and improve flexibility.
In contrast, dynamic mobility involves fluid and active movement through a variety of exercises. You are actively using your own strength to move through the exercises with the goal of improved range of motion without emphasizing additional lengthening of muscles or gaining flexibility.
Related: How To Do Dynamic Stretching
Static Stretching
Get Started
Consider swapping out your static stretching with a dynamic mobility routine. Scroll down to see several demo videos from my Youtube Channel to help you get started.
Up next: A major trend floating around the running world right now: “yoga for runners.”
Nicole Sifuentes is a former professional runner and 2-time Olympian, a Certified Strength and Conditioning Specialist and full-time Running Coach for adults of all ages and abilities. Read more about her services, and schedule your free coaching consultation.