Unlock Your Running Potential with Our 15-Minute Mobility Routine

Whether you're gearing up for a run or a recovery session, this routine is tailored to optimize your overall performance.

2 min read


Unlock Your Running Potential with Our 15-Minute Mobility Routine




Are you ready to take your running game to the next level? Whether you're a seasoned marathoner or just starting your running journey, incorporating a targeted mobility routine can make a significant difference in your performance and overall well-being. In this blog, we'll explore the benefits of our specially curated 15-minute mobility routine designed for runners, led by Coach Sam Candler.


Workout Length

15 Minutes

Workout Level



Sam Candler


Optimized Warm-Up for Peak Performance

Our mobility routine kicks off with a dynamic warm-up that not only elevates your heart rate but also enhances joint mobility. The carefully selected warm-up exercises, including Toe Touch & Reach, Shoulder Windmills, and Squats with Retraction, ensure that your entire body is primed and ready for the demands of running. These exercises gradually prepare your muscles and joints, reducing the risk of injuries while boosting circulation.

Targeted Exercises for Running-Specific Muscles

The workout segment of the routine introduces a series of exercises that specifically target muscles crucial for running. From "Shoo the Chickens" to "Runners Lunge + World’s Greatest Stretch," each move is strategically chosen to improve flexibility, strength, and balance. These exercises engage your core, legs, and upper body, fostering a holistic approach to running performance.

Enhanced Joint Mobility for Injury Prevention

One of the key benefits of this mobility routine is its emphasis on joint mobility. Downward Dog Ankle Rocks, T-Spine Rotations, and Adductor Rocks contribute to increased range of motion, reducing the strain on joints and minimizing the likelihood of injuries. A flexible and well-balanced body is better equipped to handle the impact of running, allowing you to train consistently and reach new milestones.

Versatility for All Levels of Runners

Whether you're a beginner or an experienced runner, this routine caters to all levels of fitness. The workout is designed to be accessible yet challenging, making it suitable for those just starting their running journey or seasoned athletes looking to fine-tune their training regimen.

Post-Run Recovery and Active Rest Days

While this routine is perfect as a warm-up before a run, it can also serve as a valuable tool for post-run recovery or on active rest days. The varied exercises, such as Alternating Scorpions, Prying Squats, and Inchworm Push Up + Shoulder Taps + Reverse Lunge, contribute to muscle recovery and overall flexibility, supporting your body in its healing process.

Elevate Your Running Experience

Incorporating our 15-minute mobility routine into your training schedule can be a game-changer for runners seeking improved performance, reduced injury risk, and enhanced overall well-being. Coach Sam Candler's guidance, coupled with targeted exercises, ensures that every minute of this routine contributes to your running success. So, lace up those running shoes, hit play, and let the benefits unfold as you embark on a journey to unlock your running potential!


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