Class 21: Running Mobility
60+ minutes
•
1h 0m
This class is designed to help you develop greater strength and resiliency for Running
Equipment Needed: Yoga blocks, Slant Board, Plyo boxes, Sticks (for balance). Though you may be able to get creative with props around the house for a lot of things.
Time Markers:
0:40 CARs (warm up)
8:40 Hip Flexion PAILs/RAILs + Lift Offs (Standing Base)
25:30 Hip Extension PAILs/RAILs + Lift Offs (Collapsed Quadruped Base)
43:15 Step Downs - Side (Elevated Standing Base)
47:00 Step Downs - Forward (Elevated Standing Base)
49:35 Eversion Step Downs (Slanted Elevated Standing Base)
52:45 Ankle Inversion/Eversion Drill (Standing Base)
54:30 Eversion Squats (Standing Base)
55:45 Finishing CARs
Whether you’re a runner, hiker, or walker - this class will be great to develop the capacity that is required for this skill. Running in particular can be tough on our joints, as certain tissues are asked to absorb a lot of force repeatedly. I know a lot of runners who complain of hip, knee, ankle, and low back pain after a while. So I wanted to create a class that will help you develop greater resiliency for the demands of it all.
For the hips we'll work on hip flexion and extension, and we introduce two new PAILs/RAILs bases. After that we'll work on some new step down movements designed to help strengthen your knees and ankles, and we'll throw in some more ankle movements as well.
It's important to keep in mind - if you're lacking mobility in the knee or ankle, or even in hip IR/ER, it'll still be important to prioritize our non-skill based classes as well to help expand more ROM. Though this class will be great to further develop strength in the tissues that are asked to absorb a lot of force in running.
I wouldn't necessarily recommend doing this class before or after running, especially not at first - because in this class we're targeting the areas that are specific to running and we're loaded them with force/stress, which is what we do in running too...so if we do too much work in one isolated area with this class + running we could be asking these areas to absorb too much stress in just one day. So this class would be better targeted on your off days. You can absolutely build up the capacity after a while to do it on the same day, but you want to gradually build up to that and adhere to progressive overload.
Let me know how you like this class!
Up Next in 60+ minutes
-
Class 23: Deep Squat Mobility
This class is all about developing the perquisite lower body joint mobility to help build a buttery deep squat / pistol squat
Equipment Needed: Yoga blocks, a box to place your leg on. Extra padding for your knee, a weight, and sticks for balance are optional, and you can get creative with props...
-
Class 30: Shoulder IR/ER/Flexion/Exte...
This class will feature Shoulder Internal Rotation, External Rotation, Flexion, and Extension.
Equipment: Yoga Blocks, Chair or bench, A stick, Light dumbbell optional.
This video will feature two previously recorded classes that are edited together — a combination of two classes.
This is an ...
-
Class 31: Hip Extension and Flexion (...
In this class we’ll target Hip Flexion and Extension.
Equipment Needed: Yoga blocks and an elevated surface to place your leg on (like a chair or plyo boxes). Also sticks for balance if needed, but you could use other props for that. Cushioned pad for under the knee is optional.
This video will...
