Travel Strength and Mobility Exercises for Runners + Adventures in Patagonia
How to Improve Hip + Glute Strength for Runners
In this issue of the Runcation Travel Newsletter we're giving you strength tips for running and mobility exercises, all of which can be done while traveling.
Our running tip this week is how to improve hip and glute strength for runners. This strength routine can easily be done on the go while traveling using a resistance band. Like all strength training, resistance band work helps strengthen the connection between your brain and muscles. This exercises help activate your hip and glute muscles. While trail runners can build and strengthen muscles through steep climbs and descents, uneven terrain, and lateral movement, resistance training and banded work is also recommended to to address imbalances, work on muscle activation (hello lazy glutes!), and prevent injury.
We recommend starting the series with a low resistance and higher amount of reps, and then building in resistance every 2-4 weeks. Try 2-4 sets of 20 reps with 1 minute rest in between sets starting with twice a week.
Exercises:
Single Leg Glute Bridge (band above knee)
Travel Tip: Mobility Exercises for Runners
Travel is often like sitting at a desk all day, but often for longer periods of time and without the ability to get up and stretch. Long plane rides, airport stays, buses, and trains take a toll on your body, especially if the purpose of your trip is to use that body to move and run once you get there! Here are three quick and easy tips for combating tight muscles from traveling so that you can enjoy your time on the trails at your destination.
Roll:
If I had to pick one item to take while traveling that is compact, lightweight, and simple, I'd recommend a small massage ball. Personally, I've held onto one of these for the past ten years. I've taken it in a hydration pack on 10-day fastpacking trips, brought it on my carry-on luggage, and will often use it to roll out on long bus rides. It can also double as a massage ball in the same way you'd use a lacrosse ball to roll out tight areas. If you're sitting, I recommend using it to roll out your lower back, glutes, and hamstrings.
Stretch:
Runners typically have tight hip flexors to start with, and putting them in a tightened position while sitting for long hours doesn't help. While this might be the ultimate hip flexor stretch, you don't necessarily need a band to do it. Try it by alternating between a kneeling lunge and high lunge unbanded.
Move:
One of the simplest ways to unwind (mentally and physically) after a long day of travel is simple: walk! This is a great way to get mobility back into your body after travel. It's also a good way to get your bearings in a new city, explore, and combat jet lag (if you missed our post on travel jet lag, you can check it out here).
If travel was particularly long, we recommend sticking to these three tips above before attempting your first shakeout run the next day. Have any other favorite travel tricks? Let us know in the comments!
Adventure in Patagonia!
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