3 Best Mobility Drills For Runners and Triathletes

Published by Ironlez on

In this video, I will show you my 3 favourite mobility exercises. They are quick and effective and they become an essential part of my training.
As a triathlete, I love swimming, cycling and running. I could spend all day out there, playing in nature. But as I triathlon coach I also know that the strength and mobility work is crucial too.
I don’t know about you, but I don’t have time, patience or the will to do a long stretching mobility yoga style sessions.
I need something simple, effective and quick.
After long research, I’ve found those 3 exercises. They give me the most bang for the buck. They keep me mobile and supple so I can do what I love, for longer, without injury or pains.

The Candle Squat
I’ve learned this exercise from Happy Body book, by Jerzy Gregorek. It is the hardest squat you can imagine, it will test your mobility to its limits.
Candle squat works the whole body and will highlight the area which needs more work.
For me, it’s a lower back and thoracic spine.
One day I will get to Jerzy’s level!!!

Just hang of something. It could be a bar or a tree. Hang, relax and let the gravity do the hard work. This exercise will works miracles to your tired, sore shoulders, especially after a long tt cycle or hard swim session.

Jefferson curl 
Strengthen your posterior chain and increase hamstring mobility.
Tucking your chin into your chest, then slowly flex your spine. Keep the weight balanced on the ball of your foot.
At the bottom, reverse the movement, starting with the low back, mid back, and the upper back. Keep your chin tucked into your chest throughout.

So there you go, my 3 favourite mobility drills for runners.

Categories: Mobility


I help triathletes to get stronger, improve their movement quality and eat better so they can feel physically and mentally strong and achieve their goals.


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