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Start Your Day with Mobility: Morning Moves to Enhance Your Run

runners knee pain

Start Your Day with Mobility:

Morning Moves to Enhance Your Run

Good morning, runners! Just Dayna here with some valuable advice to kick-start your day in the best way possible for your running. Did you know that integrating a few simple mobility exercises into your morning routine, right before you even get out of bed, can significantly improve your running performance and prevent injuries?

Today, I'm going to guide you through three simple moves to target key areas that are crucial for runners: the hip flexors, hamstrings, and thoracic spine. Let’s dive in and explore how these morning mobility moves can be a game-changer for your daily run.

Why Morning Mobility?

Engaging in mobility exercises first thing in the morning wakes up your muscles and joints after a night of rest. This gentle movement enhances circulation, increases flexibility, and reduces stiffness, which can all contribute to a smoother and more efficient run.

Plus, starting your day with a routine like this can improve your overall range of motion and set a positive tone for the rest of your day.

The Mobility Moves

 1. Hamstring Nerve Glide

Tight hamstrings and nervous tension can limit your leg movement, affecting your stride and potentially leading to injuries.

How to do it:

  • Lie on your back. Knees can bent or straight.

  • Extend one leg upward, straightening the knee as much as possible while flexing your foot towards you.

  • Gently point and flex your foot to engage the nerves and muscles along your hamstring.

  • Perform 10-15 glides, then switch to the other leg.

This exercise helps maintain nerve mobility and reduces tension in the hamstrings, improving flexibility and range of motion.

2. Hip Flexor Stretch

The hip flexors are crucial for driving your legs forward while running, but they can become tight from prolonged sitting during the day or even from the running itself.

How to do it:

  • While lying on your back, with one leg close to the edge of the bed. While the other leg is either laying flat or bent and brought knee towards your chest.

  • Keep the other leg straight and allow it to gently stretch over the edge of your bed. You may need to pull your foot back even more to feel the stretch.

  • Hold the stretch for 20-30 seconds while breathing deeply.

  • Switch legs and repeat.

This stretch helps relieve tightness in your hip flexors and lower back, promoting a more natural and comfortable running stride.

3. Open Book

The open book exercise is excellent for opening up the thoracic spine, which is vital for maintaining proper posture and breathing capacity during your runs.

How to do it:

  • Start by lying on your side with your knees bent in front of you and your arms outstretched in front.

  • Slowly open your top arm to the opposite side, turning your head to follow your hand with your eyes, while keeping your knees pressed together and on the bed.

  • Hold the position for a moment to feel a stretch in your chest and back, then bring your arm back to the starting position.

  • Do 5-10 repetitions on each side.

This movement enhances spinal mobility and opens up the chest, which helps improve your posture and breathing when running.

Integrating Mobility into Your Morning

Incorporating these exercises into your morning routine takes just a few minutes, but the benefits last throughout the day and during your run. For the best results, make these mobility moves a consistent part of your morning, allowing your body to gradually adapt and respond with enhanced flexibility, reduced pain, and improved performance.

Remember, a little mobility can go a long way, especially when it's part of how you start each day. Here’s to rising, shining, and running your best!

Happy running!

More on Mobility: Mobility for Runners,


Know you need more mobility? Join our 5 minute Moblity Challenge. Great add on to any training level. Yes, even a good idea for the taper!


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Join our Running Workshop here!


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I'll be posting more ideas this week on my IG & FB accounts

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