Mobility plan recommendation(s) | 80/20 Endurance

Mobility plan recommendation(s)

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  • #12180
    imsbrdave
    Participant

    Good day! Just saw the new mobility programs and looking for recommendation on which one might help me regain some of my mobility, particularly in my hips and hamstrings for my run. Probably due to the combination of sitting too much while working as well as getting up there in age, I’ve lost quite a bit of mobility over the last couple of years unfortunately and it’s greatly affected my run. I kind of knew this was happening a couple of years ago as I had to greatly increase my cadence to maintain paces I used to do just a few years prior a bit easier. However, that can only so far and I realized my stride length is shortening and my stride is becoming more like a fast shuffle. I do yoga and stretching (albeit inconsistently), but I’m now looking for a mobility program that will target those areas (such as hip flexors and hamstrings) that will help to increase my stride length or at least let me feel like I’m running rather than shuffling fast and would fit into my triathlon training. Thanks!

    • This topic was modified 4 months, 1 week ago by imsbrdave.
    #12184
    Matt Fitzgerald
    Moderator

    You have options. The general running mobility plan does cover those areas. If you’re not currently doing much mobility work, that’s a good place to start. If you want more, you can add on a targeted mobility plan for the quads and hamstrings. And if you still want more, you can add on a targeted mobility plan for the quads and hip flexors. With all three, you’re looking at 30-40 minutes per day of combined mobility work.

    #12185
    Marius T
    Participant

    I’m interested in the correlation between mobility plans and the strength plans.
    Are these complementary?

    Approx. 3 hours per week (cumulated time for strength sessions and mobility sessions) are a little bit too much.

    So, are there adaptations for someone that want to do the strength plan and the mobility plan? Maybe less mobility sessions per week?

    #12186
    Matt Fitzgerald
    Moderator

    Yes, the strength plans and mobility plans are complementary. There is some overlap in their benefits/effects, but there’s a reason the pros do both! Timesaving ideas:

    Combine strength and mobility sessions into a single session by doing mobility exercises during the rest periods between strength sets.

    Do your mobility sessions in the evening before bed as a way to wind down. I do this myself, and it feels like something other than a workout that I don’t have to “make time for.” I even stretch in my pajamas sometimes!

    Do shorter, targeted mobility plans instead of longer, general ones.

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