RUN SMART: Mobility, Activation & Self-Therapy
This is the second installment in my “hierarchy of priorities” for runners.
The first covers 6 foundational training principles, (Read the whole blog post here):
They are:
Easy Running
Fast Running
Proper Fueling
Adequate Sleep
Work HARD (sometimes!)
Consistency
If you haven’t implemented these factors into your training, your top priority should be to make them ALL part of your regular training before looking to make gains in other ways. You really don’t need anything else to make lots and lots of progress. Mastering the basics will take you really far.
When You’ve Locked in the Foundation
Runners often wonder if they can or should be doing “more” in their training than just running. I would say that for those who really want to maximize their potential, the answer is yes, there is more to do. And that starts with Mobility, Activation and Self-Therapy.
Yes, I realize these words are runner jargon! Here’s what they mean:
Mobility: When I say runners should work on mobility, the focus is on working to let joints move smoothly and freely through the running motion. We focus on maintaining good, symmetrical mobility (or improving mobility) of the hips, knees, ankles, even the big toe through a variety of exercises. Thoracic mobility (movement through the upper back) is also important for a smooth arm swing.
Check out my 25 Days of Mobility for 25 different mobility exercises. Work through them all (not all in one day!) and make note of the exercises that you feel help you the most. This way you can create your own custom warmup routine.
Activation: Activation in the most simple terms means getting warmed up. Many mobility exercises double as activation exercises because of the way we need to use our muscles to perform the movements. For example: few quick hops in place help warm up our calves, a couple reps of lunges will fire up the quads and glutes. The word “activation” is often associated with mini-band exercises for the glutes, but that is just one method for one muscle group.
Related: Runner Warmup
Self-Therapy: This is injury prevention we do for ourselves. Of course it would be nice to have a massage therapist or a physical therapist around 24/7 but that’s honestly a pipe dream. What do we do if something in our body is super tight or is a little “hurty” during mobility or warm up? We need to address it!
Runners should learn - over time and with experience - how to use a variety of tools and/or stretches to help their body feel workout-ready. We can learn a lot from a massage therapist and/or PT when working through an injury for the first time. By asking questions and paying attention to our treatment, we can build an arsenal of strategies and tools we use on ourselves when needed.
Some helpful things I learned as a professional runner:
How to do a hip alignment correction on myself.
How to tape up my own foot for plantar fasciitis. (read about it here)
Related: Survive Your Training! 8 Strategies to Prevent Injury
Nicole Sifuentes is a full-time Running Coach for adults of all ages and abilities. She is a former professional runner and 2-time Olympian, and Certified Strength and Conditioning Specialist. Read more about her services, and schedule your free coaching consultation.