Hip Mobility Exercises for Runners
Running Mobilisation & Stretching,Videos: Resistance Bands,Videos: Mobilisation & Stretching
Hip Mobility Exercises for Runners

Hip Mobility Exercises Without Equipment / Hip Mobility Exercises with Resistance Bands


What is a mobility exercise?

(as opposed to a stretch or a strengthening exercise)

Mobility exercises are designed to improve a joint’s range of motion, allowing it to move without stiffness or pain. They also improve pliability of the muscles and tendons surrounding the joint. Stretching and strengthening exercises focus on engaging or lengthening the muscles. Mobility basically opens, aligns and centres our body. It’s a vital element of training: improving performance, helping to prevent injury and also reducing joint pain. Typical mobility exercises target ankle or hip joints but it’s also common to improve mobility of thoracic spine, neck and shoulders.


Should I do mobility exercises before or after running?

This type of exercise should be performed BEFORE running. It’s a great way to warm up a stiff and tight body, especially in cold weather. Incorporating mobility exercises (also called active stretching) before running improves performance. It also reduces the risk of injury and helps avoid tearing or pulling muscles and tendons.


How can I increase my hip mobility for running?

There are a few very efficient mobility exercises and stretches you could incorporate into your training to open your hips a bit more. The hip is one of the most active joints in our body. This multiaxial joint allows movement on 3 planes: flexion & extension, abduction & adduction and internal & external rotations. In the video below we’ll show you few simple exercises targeting each plane of movement. If you sit a lot during the day, run long distances, have ‘duck feet’ or hip impingement, the exercises below are just for you!


Hip mobility exercises without equipment

  • "World's Greatest Stretch"
  • Hip flexor stretch
  • Pigeon pose
  • Hip airplane

You can do them at home or in the gym without any equipment.

You can do them at home or in the gym without any equipment.


Hip mobility exercises with resistance bands

The second video features banded mobilisations, great for a deeper stretch, designed to improve hip extension and internal / external rotation.

Get your Thera-Band or any other resistance band and join in.

It’s also a great idea to use a foam roller after opening the hip joint, to reduce soft-tissue stiffness. We’ll finish each video with some myofascial release examples, so have your Grid or similar foam roller ready!

Thera-Band Resistance Band
Black £12.00

Thera-Band Resistance Band
Blue £12.00

Trigger Point The Grid Foam Roller
Orange £40.00

What causes a lack of hip mobility in runners?

Reduced hip mobility is usually caused by tight hip flexors. This might be due to a lack of stretching and doing repetitive movements – like running – over long period of time. That’s why including stretching at the end of a run is so important, as it helps to release tight muscles. Also spending a lot of time in a sitting position is a common reason for tight hips. A sedentary or desk-bound lifestyle shortens the hip flexors and quadriceps, making our glutes and hamstrings weak. If you spend lot of time sitting, including mobility and stretching exercises could be very beneficial in helping you maintain a good posture.


Does running itself increase hip mobility?

On the contrary. Running as a repetitive movement shortens our muscles. That’s why including hip mobility exercises and stretches – especially targeting hip flexors – is so beneficial for runners, reducing pain and stiffness after run. Check out this video with 3 amazing hip flexor stretches:

Find out more about Hip Flexors »

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