There are few (if any) ”hacks” when it comes to improving your running. But a short, dynamic mobility routine may be as close as it gets! If you want to reduce your injury risk and feel better at the start of every run, it’s time to prioritize mobility training.
Grayson Wickham working on his mobility
When runners are focused solely on getting out the door to run their workouts, they often neglect an important aspect of training: mobility work. Mobility is often confused with flexibility. While mobility employs a dynamic range of motion, flexibility typically refers to static stretching where connective tissues (muscles, tendons, etc.) are temporarily elongated.
Mobility is much more useful to runners because it requires elements of strength and control to move through a particular range of motion, while flexibility does not. Mobility work, like strength training, is often seen as an “extra” that time crunched runners don’t want to squeeze in. But also like strength training, a little can go a long way toward making you a stronger, more resilient runner.
Dr. Grayson Wickham on the importance of mobility training
This week’s guest on the podcast is a doctor of physical therapy and owner of the Lux Physical Therapy and Medicine practice in New York. Dr. Grayson Wickham is a certified strength and conditioning specialist and creator of the Movement Vault app. He has worked with athletes in a wide variety of sports at the elite level, from Olympians to tennis pros to NFL and MLB players.
Grayson’s specialty is sports and orthopedic performance and injuries. He has dedicated his time and energy to helping his patients use mobility to become pain free in their athletic endeavors as well as in their daily lives.
Grayson and I discuss mobility work in depth and talk about the most effective practices for runners. We focus on:
- How Grayson developed an interest in mobility and injury resilience
- The differences between mobility and flexibility
- How we can add functional mobility to our training as runners
- The variety of ways that runners can gain mobility
- How cross training can help runners learn new movement patterns
- What it means to have active joint mobility
- Grayson’s favorite dynamic stretches
If you are trying to understand how mobility work can benefit your training, be sure to check out this episode!
Subscribe to the podcast in Apple Podcasts, Spotify, Stitcher, iHeartRadio, or Google Play.
Links & Resources from the Show:
- Learn more about Grayson
- Check out the Movement Vault
- Connect with Grayson on LinkedIn
- Follow Grayson on Instagram
- Invest in Strength Running training program here
Thank You Previnex!
We’re supported by our newest partner, Previnex. After resisting most supplements for the better part of my life, I’m cautiously changing my tune. I’m less than a year from being a Masters runner and in my personal life, I’m optimizing for longevity. I want to be my healthiest self for as long as possible and I’m excited to partner with Previnex to make that happen.
Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need.
I’ve been taking their Immune Support and multivitamin over the last month and I feel great. I have more energy and clarity, not to mention peace of mind that I’m giving my body what it needs. I believe Previnex works and I hope you experience the same benefits as I do. Use code jason15 for 15% off your order at Previnex!
Thank you Impossible Sleep!
We’re also supported by Impossible Sleep, a performance sleep drink to help high performers get the most out of their nightly rest. Impossible Sleep is a melatonin free sleep drink mix that provides deep recovery while gently lulling you to sleep. It only has two ingredients, with magnesium to promote muscle recovery and deep sleep, and L-theanine for a subtle calming effect that helps you wind down at the end of the day.
High achieving runners have to prioritize their sleep – it’s like a performance enhancing drug that allows us to absorb our training, improve, and race faster. The Impossible Sleep drink helps you optimize your bedtime routine so you can get as much deep recovery as possible.
When you consider that studies have shown that sleep loss can lead to glucose imbalances, increased anxiety, and your risk of getting sick, it’s a no-brainer to get as much high quality sleep as you can. Learn more about Impossible Sleep drink and be sure to use code jason20 to save 20% on your first subscription order, plus you’ll get a free sleep kit as a welcome gift.
