● 10-minute squat test: Get into a low squat position and stay there for 10 minutes, keeping your weight on your heels and your knees pushed out. You’ll know pretty quickly how much tissue restriction is in your hips, legs and ankles. Starting out, feel free to take mini-breaks.
3 exercises that improve runners’ mechanics and mobility
Getting stronger is essential to becoming a better runner. Coaches David Dellanave and Kelly Starrett offered three exercises to improve your biomechanics and overall mobility.
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●Barbell hip thrusts: Find a lifting or aerobic bench. Lie down, putting your shoulders on the bench and your feet hip-distance apart on the ground. Breathe in, squeeze your glutes and lift your pelvis up, pushing through the hips. Keep the chest and spine neutral and the movement nice and fluid. When you get the motion down, add weight with a barbell for an extra challenge.
● Couch stretch: Starrett invented the couch stretch, a favorite among CrossFitters and a great way to increase hip mobility. Kneeling in front of the couch or a wall (and facing away from it), press your back shin against it, toes pointed up. Put the front leg in a lunge position and stretch out that hip flexor. Then, lean back, squeeze the glutes and get a full stretch in your hips and quads.
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