A Quick 15-Minute Mobility Routine for Runners

Welcome to a 15-minute mobility routine designed specifically for runners. Coach Sam Candler will guide you through a comprehensive warm-up to elevate your heart rate and enhance joint mobility. Whether you're gearing up for a run or seeking a recovery session, this routine is tailored to optimize your overall performance. Let's get started!

Warm Up:
00:47 – Toe Touch & Reach
01:21 – Shoulder Windmills
02:22 – Squats with Retraction

Workout:
02:04 – Shoo the Chickens
03:33 – Walking Quad Stretch
03:57 – Runners Lunge + World’s Greatest Stretch
05:25 – Downward Dog Ankle Rocks
06:35 – Adductor Rocks
07:32 – T-Spine Rotations
08:00 – Adductor Rocks
08:29 – T-Spine Rotations
09:13 – Alternating Scorpions
10:15 – Prying Squats
11:15 – Alternating Reverse Lunge + High Toe Touch
12:25 – Squat + Calf Raise
13:26 – Inchworm Push Up + Shoulder Taps + Reverse Lunge

🏃‍♀️ Happy Running! Remember to complete this routine before your run for optimal performance or reserve it for a rest and recovery day.