Runners know that squeezing in more movement between runs is great for mobility, strength and injury prevention. Enter “movement snacks”—quick, manageable exercises that keep you strong and flexible without taking up a chunk of your day. Not only do movement snacks break up what might be a sedentary workday, but they also help you become stronger and faster. Christopher McDougall, co-author (with Eric Orton) of Born to Run 2: The Ultimate Training Guide, swears by movement snacks, calling them “bite-sized, mood-altering games that function as both playful warm-ups and easy range-of-motion assessments that let you identify any hidden trouble spots.”
Here are four movement snacks every runner should try, and why they’re worth a few minutes of your time. These mini-movements may only take a few minutes, but they can make a big difference to your running performance and give your day-to-day health a boost.
Wall squat holds
Why try it: Wall squat holds are perfect for building lower-body strength and stability, two essentials for injury-free running. Plus, holding this position can activate your glutes and quads while giving your core a nice workout.
How to do it: Find a wall and press your back against it. Slide down into a squat position with your knees at a 90-degree angle and your feet shoulder-width apart. Hold this position for 30 seconds to one minute, feeling the burn in your legs. Repeat two to three times.
Calf raises on stairs
Why try it: Strong calves improve push-off power and help prevent common injuries like shin splints. Adding elevation by doing calf raises on stairs also enhances ankle stability.
How to do it: Stand on a stair or ledge with your heels hanging off the edge. Rise onto your toes, then slowly lower your heels below the step level. Aim for 15-20 reps, doing two to three sets for each leg. You’ll feel your calves working with every lift. (Note: it’s totally OK to hold onto a wall or a piece of furniture for support and balance while doing calf raises.)
Hip bridges
Why try it: Hip bridges strengthen the glutes and hamstrings—two essential muscle groups for injury-free running. Stronger glutes also mean more power and better form.
How to do it: Lie on your back with knees bent and your feet hip-width apart. Push through your heels to lift your hips off the ground until your body forms a straight line from shoulders to knees. Hold for a few seconds at the top, then lower. Repeat for 15-20 reps. Add a single-leg variation for an extra challenge!
Standing T-spine twists
Why try it: T-spine (thoracic spine) mobility helps you stay upright and maintain good form right through to the finish line, while easing pressure on your lower back. Plus, it’s great for loosening up if you’ve been sitting for a while.
How to do it: Stand tall with feet hip-width apart and extend your arms out to the sides. Twist to the left, looking over your shoulder, and then twist to the right. Move slowly, feeling the stretch through your upper back. Do 10 twists on each side.
McDougall suggests trying any of these snack-sized exercises right away—since they are super low-impact, you can indulge in them as often as you like. “Everything that follows will feel better and easier,” he says.
