Struggling with tight hips every time you hit the road? You\u2019re not alone and, if you spend the majority of your day sat down, it won\u2019t be helping. Tight hips are a runners worst enemy; it can seriously impact your performance and even increase the risk of injury. However, ultra runner and certified running coach, Yana Strese, has a 10-minute mobility that she says has been a \u201cgame changer\u201d.<\/p>\n
\u201cIt\u2019s helped me improve my stride length, loosen up my tight hips, and get my muscles firing more efficiently,\u201d she wrote on her post. \u201cBelieve me \u2013 you don\u2019t need to be able to fold yourself like a pretzel for this one, I\u2019m far from the most flexible runner, but mobility work has been a game-changer.\u201d Strese also adds that this routine isn\u2019t just beneficial for runners either, but anyone who finds themselves plonked on a chair too often \u2013 excellent!<\/p>\n
<\/p>\n What\u2019s even better is that you don\u2019t need any equipment for this mobility routine, just your bodyweight and a little space to get moving. Work your way simultaneously through the five moves below \u2013 check out the very short video above if you\u2019re not familiar with any \u2013 rest for 60 seconds, then repeat either one or two more times, depending on how much time you have. Your body (and runs) will thank you for it. Here\u2019s what you\u2019ve got:<\/p>\n You may like<\/p>\n 90\/90 hip rotations \u2013 10 repsDeep squat with thoracic rotations \u2013 12 repsTable top thoracic rotations \u2013 10 repsDeep lunge rockers \u2013 12 repsSumo squat twists \u2013 10 reps<\/p>\n Another niggle often experienced with running is lower back pain. If this is something you also suffer with, then check out these five exercises<\/a> that helped improve my own running performance. Oh, and if you’re skipping your warm-ups, try this five-minute one<\/a> from this Nike<\/a> running coach to help you stay injury-free.<\/p>\n