Runners are usually praised for their mobility, but when was the last time you truly put your range of motion to the test? Enter the tissue box challenge–a viral trend sweeping social media. The premise is simple, yet deceptively difficult: stand on one leg, bend over and grab a tissue with your mouth—all without letting your extremities touch the ground.
Running demands a significant range of motion, particularly in the hips, knees and ankles, but if you’re not doing frequent mobility training in addition to your mileage, this challenge could humble you. If you can successfully complete the challenge, congratulations! Clearly, your mobility training is paying off, and your range of motion is top-notch. Keep up the great work—whatever you’re doing is working.
For those of us who didn’t stick the landing (myself included), don’t fuss. There are plenty of low-maintenance ways to improve your mobility. Adding one or two of these exercises to your weekly routine can help prevent injuries and build strength, even if you’re already a strong runner.
Yoga and Pilates
Both practices work on improving flexibility, balance and strength (three things needed for this challenge). You might be saying to yourself, “I don’t have time for that.” Try adding in one 20-minute session a week, and within a month, you’ll be able to see your progress.
Foam rolling
Foam rolling is like an old man yelling at a cloud: no one likes doing it, but regular use after runs and workouts helps relieve tight, sore muscles and improve blood circulation. To improve your mobility for this Internet challenge, focus on rolling your calves, hamstrings, quads and hip flexors.
Mobility drills
Adding mobility drills, such as 90/90 hip switches, ankle dorsiflexion stretches, or balance-focused exercises like single-leg deadlifts or Bulgarian split squats can target those problem areas and improve joint function while strengthening the muscles around your joints.
Whether you mastered the tissue box challenge or not, working on your mobility is always a win. Not only will it make you a better runner, but it’ll also improve your ability to move and do any activity. So, grab a tissue box and give it a shot—then use a few of these tips to keep improving!
