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Hello and welcome back to Get 
Strong and Prosper. 

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The podcast where I help you 
move strong, fuel well and 

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perform with competent is real 
coaching for real people with 

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real results. 
And I am your host and Coke Meg 

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Walker. 
And today I want to completely 

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reframe how you have been 
possibly thinking about 

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mobility. 
Because the way that most 

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runners approach it, if they 
approach mobility at all, it I 

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find exactly missing the point 
almost entirely of mobility. 

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And that gap between what 
mobility is and what it actually

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4 is costing runners performance
in the exact moments where your 

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performance matters the most. 
So I want to start by painting a

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picture that I think will 
actually be very familiar for a 

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lot of you listening. 
So you might finish a run, 

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you're tired, you stretch for a 
few minutes, your hamstrings, 

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your quads, maybe a hip flexor 
if you remember. 

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Or you might reach for roller 
and work for the area that high.

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And maybe you thought a mobility
routine on YouTube once you 

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started it with great 
enthusiasm, did it maybe once or

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twice, and then life got busy 
and it quietly disappeared from 

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your week. 
And then mobility sits in the 

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back of your mind as one of 
those things you know, you 

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probably should be doing more, 
but it's become a nice to have 

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something that you'll get to if 
you get time. 

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Disclaimer, you probably never 
get time. 

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So many people I work with are 
very busy. 

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It's got full life working full 
time and trying to fit in all 

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this training, right? 
But it's so it becomes this not 

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urgent, not essential activity. 
And it's just sort of vaguely 

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beneficial in a general kind of 
way. 

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But the problem with that 
framing is it creates mobility 

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as separate from your running, 
right? 

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Like this optional add on to 
training something that exists 

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outside of your running rather 
than as a foundational piece of 

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what actually determines how 
well your running actually 

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works. 
And when it's optional, it's 

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always going to be the first 
thing to go when your schedule 

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gets quite. 
So I really want to use this 

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episode to help re brain that 
because mobility, first of all, 

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isn't flexibility. 
They're different thing, but it 

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so fundamental to your training.
It isn't about being able to 

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touch your toes or get into an 
oppressive yoga pose. 

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It's about something far more 
specific, far more functional, 

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and far more directly connected.
What you actually care about as 

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a runner. 
So mobility determines whether 

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your body can set the positions 
it needs to run efficiently or 

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if in general life move 
efficiently. 

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Mobility is important to 
everyone, right? 

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That's a lot of the audience. 
Listen to this. 

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You're like, Meg, I want to know
about the running, right? 

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So in this case, we'll be more 
specific. 

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But it it's whether your body 
can access the positions it 

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needs to to either move or run 
efficiently, not just when 

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you're feeling fresh, but under 
load, under fatigue, when 

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everything is working against 
you and the miles has started to

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mount up, right? 
So let's get a little bit 

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specific about positions that 
often matter the most for 

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runners, because I think naming 
them and being at being able to 

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see and relate it to the sport 
that you love can be very 

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important. 
But also take the caveat that 

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this stuff that I'm talking 
about is important in most, if 

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not every sport and also general
life. 

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But one of the first I want to 
talk about is hip extension. 

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So when your trail leg drives 
back behind you with every 

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stride, your hip needs to be 
able to extend freely for 

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through it full range of 
movement, right? 

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And when hip extension is 
restricted, so when the hip 

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flexors are tight and the joints
don't have the mobility it 

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needs, the body compensates. 
And that's usually by increasing

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your anterior pelvic tilt, 
anterior being forward, so that 

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forward tilt, letting the lower 
back arcs to try to find the 

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range that the hip can't provide
causing that soreness and kind 

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of vulnerability in the lower 
back there putting your glute in

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a poor position. 
And that compensation shift 

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loads into the lower back. 
It changes the mechanics of the 

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glute and it affects the entire 
train downstream and also 

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upstream if I might as well 
affect how our upper body then 

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sit. 
So hip extension restriction 

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doesn't just limit your stride 
length, it changes how every 

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structure in the chain is 
working. 

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Another thing to think about is 
ankle dorsiflexion, which is the

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ability of the ankle to flex so 
that in this case the shin moves

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forward over the foot. 
So this one is simply 

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unappreciated. 
Every time your foot is on the 

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ground during a running stride, 
the ankle needs to dorsiflex 

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right? 
The ability for the ankle to 

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flex so the shin moves forward 
over the foot, the ankle needs 

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to dorsiflex to allow the knee 
track forward properly and then 

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the calf to be able to load and 
spring. 

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The calf is a really big player 
in your running and that bring 

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him propulsion. 
So when dorsiflexion is 

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restricted, the knee can't crack
as well as it should. 

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The foot then might start 
pronating excessively to 

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compensate. 
And the whole pattern of how 

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your load is distributed from 
foot to ankle to knee to hip 

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shift. 
So restricted ankle mobility. 

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The range that it's able to move
in is connected to a surprising 

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number of running injury, and 
not because necessarily the 

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ankle itself is the problem, but
often because of what the 

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restriction forces every 
structure above it to start 

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having to do differently. 
Another mobility that patent 

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thinking about is thoracic 
rotation, the ability of the mid

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and upper back to rotate. 
So running involves a counter 

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rotation between the upper and 
lower body every time we take a 

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strike. 
So as the right leg swings 

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forward, the left arm does as 
well, follows it and the trunk 

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rotates to allow that 
counterbalance on the other 

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side. 
But when the thoracic spine is 

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this and rotation is limited, 
the body is trying to find other

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ways to rotate. 
And when it your body tries to 

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find other ways to do it, we 
call that compensation. 

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You can't do it there. 
So I'm going to compensate, I'm 

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going to try and do it 
somewhere. 

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And usually that compensation 
happened in the lumbar spine, 

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which isn't actually designed 
for that repeated rotational 

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load in the same way, or the 
rotation that doesn't happen 

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well at all. 
Your brake braking forces 

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increase and therefore the 
efficiency of the stride is 

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compromised. 
And you can actually see that. 

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I don't recommend you to do it, 
but like think about it or do it

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while even just walking. 
Be sensible about this. 

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But if you were to take your 
arms out of action to put them 

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across, cross your body across 
your chest and try and just 

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walk, it'll be crazy how much 
you notice how much your 

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rotation start kind of going all
your rotation really start going

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and going all over the place, 
right? 

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It's and that just shows the 
difference with our just little 

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things in the body that don't 
see much of how it has that 

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effect on our mobility. 
And then therefore you got like 

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this, like your rotation's 
everywhere and you're overdoing 

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it, right? 
So these aren't goals in 

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abstract. 
These are mechanical positions 

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that your body needs to run 
well. 

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And the question mobility work 
is helping answer is can your 

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body access these position well,
but also when it matters most. 

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So here's something I want to 
talk about. 

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I call it the mall 18 problem. 
But you know how early you 

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experience this depend depend 
per person, right? 

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But I want to talk about it and 
give you this insight because I 

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think it's really important. 
And if anything that you take 

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away from there. 
This is kind of the, the, the 

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inside the visual. 
I want you to think about South 

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at the start of the long run, in
the first few miles when your 

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legs are likely more fresh, your
nervous system is in a better 

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place. 
It's not got too stressed or 

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overloaded yet. 
Most runners look relatively OK,

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right? 
The restrictions are might still

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be there, right? 
If you're carrying compensation,

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there's restrictions there, but 
that you can kind of override 

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them. 
The hip that's not extending 

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well, that can be compensated 
for, but slightly altering your 

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stride, your ankle that is a 
little bit different height that

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can kind of be managed and fresh
muscles, right? 

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And a fresh, you know, more 
sprightly, nervous with them can

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work around a lot of things. 
But those miles accumulate as 

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fatigue sets in. 
The ability to override these 

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restrictions, you really have 
starts to diminish, right? 

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Your body stops to being able to
compensate so efficiently. 

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And the restrictions, the ones 
that seemed manageable early on,

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start to become impossible to 
work around, right? 

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That hip that was struggling to 
extend fully, that's really 

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loading the your lower back as 
your glutes are also fatiguing 

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and they've been stuck in that 
not being able to get into that 

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full range and therefore so your
quads have had to 

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overcompensate. 
The ankle that is struggling to 

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dorsiflex starts changing how 
your knee traps as the as your 

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calf tie. 
Your calves already play such a 

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big role in that loading and 
springing and it now had to do 

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even more work than it should 
have before and it can no longer

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compensate. 
Your thoracic spine that's 

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struggling to rotate wells 
starts shifting forces into that

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lumbar spine as your core 
muscles that were helping to 

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stabilise, they start to begin 
to lose that battle as the 

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fatigue sets in. 
And these small inefficiencies 

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that were hidden in the first 
half of the run start to express

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themselves even more in that 
second-half. 

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So that's why I call it like the
mile 18 problem. 

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That's why a lot of people start
to feel it. 

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You might be a little early, you
might be a little late depending

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where you are. 
The the more we are on with that

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mobility, where first and 
foremost are we moving well, 

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helping your body move out and 
then building Dirac strength on 

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top of that. 
That's why it's saying mobility 

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and strength. 
We need them both. 

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Can you move well? 
Can you help as much for your 

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body being a good pattern be 
moving through its full range 

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range, range of motion and then 
have the strength and resilience

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on that for when it has impact 
on the ground that is setting 

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yourself up to win. 
So come if without that, that 

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becomes this mile 18 problem, 
right? 

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And that's not just in a 
marathon or exclusive to mile 

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18. 
But this isn't any long or hard 

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effort where fatigue really 
starts to set in the mechanical 

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breakdown that shows up late in 
a race or as your miles get 

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bigger, they've formed 
deterioration, the gait changes,

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the sudden onset of pain in that
structure that wasn't maybe 

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wasn't complaining earlier. 
This is very often not fitness 

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failure, right? 
So often a mobility failure and 

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then followed by strength 
failure, right? 

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The combination of the two and 
mobility favour in that, you 

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know, it doesn't matter how 
strong you've got that if it's 

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not moving well and it's back in
this compensation pattern, it's 

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going to it's going to be 
affecting, it's going to affect 

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the things around it that are 
actually having to do more work 

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than it should be doing. 
Or, you know, or if the 

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strength's not there, even more 
of an issue, right? 

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Because they, they mobility is 
not there, it's stuck in that 

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tight range, but also the, the 
air in the areas around it 

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haven't have got far less 
resilience to deal with it too, 

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right. 
So the body running out of the 

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range, it needs to maintain 
efficient mechanic when the 

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resources compensate are gone in
those situations. 

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So it's more of that that 
mobility and strength failure. 

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So every restriction that exists
in your range of motion becomes 

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like the mind bomb really for 
fatigue use. 

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How long the fuse is like 
depends on your fitness. 

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But that ticking time bomb is 
still there under until that 

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restriction of the draft comes 
back to that episode a few 

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episodes ago about the bucket, 
right? 

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Until that hole is fit, that 
energy, that fitness that's just

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going to be leaking out. 
And I don't think any of this is

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fear mongering. 
I think so many of you actually,

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if you're honest and say what 
you like, yeah, you're actually 

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kind of telling you're in terms 
of the injury, telling me what I

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already know. 
This is the stuff that actually 

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I've been really scared about. 
This is the stuff that I keep 

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seeing again in a cycle. 
This is the stuff that I feel 

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like coming and I'm ignoring it.
So I don't do anything to fear 

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among you. 
I also don't also do this as you

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point out what you know, I 
genuinely in trying with this 

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episode, be as helpful as I can 
to yeah, talk about these things

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that you might now be aware of. 
But do it in a way where like if

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we can really think about the 
root of why this is happening, 

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there's that's where we can get 
the root out of source. 

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And actually, instead of being 
scared of it and void it or just

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like bury our head in the sand 
and hope it's not our, this is 

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where actually you can start 
doing work as much as things 

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can. 
Small little things can 

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accumulate negatively, small 
positive that can accumulate 

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positively. 
I call it instead of the 

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snowball effect, I call it the 
global effect, right? 

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I'd share this stuff hopefully 
as a positive of like the, I 

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think for a lot of you, the 
awareness is there. 

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Some of you, maybe even the 
awareness isn't there yet. 

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You didn't know about this stuff
or like this can happen. 

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But I really want to be 
providing you things to really 

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think about so you can actually 
work on it, improve it in the 

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future. 
So when we're able to frame it 

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in that way, mobility work can 
look completely different. 

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You realise it isn't about 
being, first of all, more 

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flexible. 
They're two different things, 

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right? 
Not trying to get length back 

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the muscle. 
We're trying to work in the 

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range of motion, but it's about 
that range of motion in a 

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general sense. 
And in a specific sense, it's 

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about ensuring that the specific
ranges of motion that you're 

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running mechanic depend on are 
genuinely available to you, not 

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just when you're warm and 
rested, but also under load when

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you start fatigue, you've still 
got a good range there. 

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So, and this also changes what 
good mobility work looks like. 

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You know, static stretching, 
it's more flexibility, but that 

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after a run, it's going to have 
some value, right? 

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It's going to help you cool 
down, you know, from anything 

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that's been temporarily reduced 
by the training session. 

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But it's not sufficient on its 
own because it doesn't train the

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body to access and control the 
ranges that you need under the 

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conditions of running. 
What actually builds the 

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mobility that matters for 
running is a combination of 

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things. 
Joint specific work that targets

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the restricted areas, working in
the hip flexors, ankle mobility,

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grill, thoracic rotation work 
and not just done occasionally 

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but done consistently, but also 
movement work that take those 

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ranges through load exercises 
that teach the body to use the 

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mobility it's developing to 
actually control positions 

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actively rather than just being 
able to reach them passively. 

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And this is something we want to
prioritise. 

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This is stuff that I actually 
put at the start of my runners 

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strength session, even just a 
few exercises, again depending 

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on it. 
I have some runners that have 

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very significant injury, then 
we'll actually be doing separate

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mobility sessions to really work
on that until it's in a better 

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place. 
But for a lot of runners, you 

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have limited time of the day. 
You don't have necessarily have 

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complete full individual 
mobility. 

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Even just this is about starting
your strength session off, but 

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having a few very intentional, 
very focused mobility work that 

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is going to help you in the 
areas that you need. 

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And then also with your strength
in strength, we can also be 

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networking on some mobility in 
our strength work too, if we're 

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smart about our selection and 
actually work on some ranges 

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under load. 
This is the stuff that we want 

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to be turning and working on 
because the position, for 

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example, your hip can reach on a
yoga mat is meaningless if the 

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muscles can't control that 
position under the amount that 

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you need for your sport, a mile,
18 stride, right? 

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So This is why mobility work 
belongs in the programme, not at

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the end or as if it's a boner, 
but actually it's, you know, 

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it's not an extra credit. 
This should be prioritised, 

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should be at the start. 
It's part of building a body 

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that contain good mechanics when
it counts. 

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So build a body that moves well 
and build the strength on top. 

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Do that alongside your aerobic 
work and you're on to a winner. 

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That's where your, your, your 
structures, your body can 

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actually match your ambition. 
And I want to make one final 

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point before we close because I 
think it helps share the real 

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argument for taking mobility 
seriously. 

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Each of the restrictions that 
I've described, and you know, 

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there's multiple more, but some 
of those main ones, right? 

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A hip struggling to extend, an 
ankle that's struggling, the 

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00:16:23,560 --> 00:16:27,440
dorsal T flex, the thoracic 
spine have a limited rotation. 

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These create what theme like 
small inefficiencies, right? 

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In any single stride, A slight 
extra load on the upper back, 

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maybe a marginal change in how 
your knee track, maybe a 

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00:16:38,120 --> 00:16:41,240
fractional increase in your 
braking force every time you 

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00:16:41,240 --> 00:16:44,400
take a step. 
But none of those and none of 

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those feel that dramatic in 
isolation, right? 

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Just they always seem like 
insignificant little thing, a 

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00:16:49,720 --> 00:16:51,520
little thing there. 
We can kind of ignore it. 

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But when you multiply them by 
the number of strides in a 

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00:16:54,840 --> 00:16:57,600
single long run, when you 
multiply them by the number of 

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runs in a training block, when 
you multiply them by the seasons

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00:17:00,600 --> 00:17:03,640
of training across a running 
career, those small 

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00:17:03,640 --> 00:17:07,680
inefficiencies start compounding
relentlessly and become larger 

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00:17:07,680 --> 00:17:11,240
problem, either in the form of 
injuries that accumulate 

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00:17:11,240 --> 00:17:14,960
gradually until suddenly they 
become unavoidable, avoidable, 

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00:17:14,960 --> 00:17:16,839
right. 
And they're very loud or in the 

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00:17:16,839 --> 00:17:20,200
form of a or your performance 
feeling, just feeling like you 

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00:17:20,200 --> 00:17:22,280
never can quite get past the 
feeling. 

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00:17:22,280 --> 00:17:24,400
You've reached a plateau and 
doesn't matter how much extra 

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00:17:24,400 --> 00:17:28,040
work you put in, you feel like 
you're circling this kind of 

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00:17:28,040 --> 00:17:30,960
same level of performance that's
often there because the 

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00:17:30,960 --> 00:17:34,040
mechanics are just always 
working against your fitness 

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00:17:34,040 --> 00:17:35,680
rather than actually working 
with it. 

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So mobility work is the 
investment that keeps those 

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00:17:39,320 --> 00:17:41,760
small inefficiencies from 
compounding. 

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And I'll be honest, for a lot 
of, I don't like to plant the 

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00:17:45,080 --> 00:17:47,640
negative seed. 
But it's also important to be 

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realistic. 
For a lot of you, it will be 

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00:17:49,480 --> 00:17:51,480
boring work. 
It will be unsexy work. 

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00:17:51,680 --> 00:17:53,360
You're probably not going to see
Nike. 

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00:17:54,040 --> 00:17:59,120
You know, Adidas put out a, you 
know, a sexy mobility advert, 

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00:17:59,120 --> 00:18:00,840
right? 
You're going to see people in 

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00:18:00,840 --> 00:18:04,840
the thick of the action, right? 
It doesn't produce the same 

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00:18:04,840 --> 00:18:09,040
immediate feedback that you get 
maybe from flexibility work, 

345
00:18:09,040 --> 00:18:12,200
from stretching right where you 
get that hate to love pool, or 

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00:18:12,200 --> 00:18:15,040
the same feedback as a hard 
session where you're able to go 

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00:18:15,040 --> 00:18:17,800
full out. 
It won't feel the same as that, 

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00:18:17,800 --> 00:18:20,640
and sometimes it can feel kind 
of boring or unnecessary, but it

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is part of what allowed 
everything else to work well and

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00:18:24,960 --> 00:18:28,640
properly. 
And particularly at Marl 18 when

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00:18:28,640 --> 00:18:32,440
everything else is telling you 
to fall apart, you'll be so glad

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00:18:32,760 --> 00:18:36,280
that you did it and actually 
often delay that feeling for 

353
00:18:36,280 --> 00:18:39,360
longer and makes it even far 
less significant than it would 

354
00:18:39,360 --> 00:18:41,920
have been. 
When your body is moving in a 

355
00:18:41,920 --> 00:18:45,720
good way, when as much of it as 
possible is able to get in its 

356
00:18:45,720 --> 00:18:48,040
full range of motion, we're not 
having to align. 

357
00:18:48,040 --> 00:18:52,840
Not the compensation pattern and
you and that's where like the 

358
00:18:52,840 --> 00:18:55,280
people I work with don't just 
feel stronger because they're 

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00:18:55,280 --> 00:18:58,320
working on their strength work. 
They also feel stronger because 

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00:18:58,320 --> 00:19:01,920
actually the, the different 
drugs in the body actually able 

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00:19:01,920 --> 00:19:04,800
to do their job properly and 
they're not firefighting out all

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00:19:04,800 --> 00:19:07,480
the time or just some parts of 
doing more work than they should

363
00:19:07,480 --> 00:19:09,400
have to. 
They feel stronger. 

364
00:19:09,480 --> 00:19:12,320
And also when they're in your 
body in a better position, 

365
00:19:12,320 --> 00:19:15,840
you're able to, your strength 
trainings is able to stick even 

366
00:19:15,840 --> 00:19:17,880
better, right? 
Because it's able to grow better

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because it's in a good position 
to do so. 

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So hopefully the episode has 
inspired you to really reframe 

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00:19:27,080 --> 00:19:31,760
and think about mobility. 
It isn't a nice to have it made 

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the difference between a body 
that holds together when it's 

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00:19:34,440 --> 00:19:38,920
harder and one that breaks down 
exactly when you need it most 

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and even earlier in the race. 
So if today's episode gave you a

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new way of thinking about why 
your form deteriorates late in 

374
00:19:45,800 --> 00:19:49,200
runs or why certain needles keep
showing up in the same places, 

375
00:19:49,440 --> 00:19:52,080
or you keep seeing that no 
matter how much effort you put 

376
00:19:52,080 --> 00:19:55,280
in, any kind of just feel like 
you're barely progressing. 

377
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Hope this has pointed you in a 
useful direction. 

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00:19:59,000 --> 00:20:02,080
And if you want to talk this 
through what this looks like 

379
00:20:02,080 --> 00:20:05,320
specifically for you, I'm very 
careful not to be like always 

380
00:20:05,400 --> 00:20:09,160
everyone this and that because 
it does change per person. 

381
00:20:09,520 --> 00:20:13,200
I would be more than happily to 
have. 

382
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A conversation with you talk 
about where your restrictions 

383
00:20:16,480 --> 00:20:19,960
might be and how to address them
as part of a coherent training 

384
00:20:19,960 --> 00:20:21,360
plan. 
I'd love to have that 

385
00:20:21,360 --> 00:20:23,720
conversation with you. 
So if you'd like to have a 

386
00:20:23,720 --> 00:20:26,720
conversation with me, the 
application form for a free 

387
00:20:26,720 --> 00:20:29,400
Discovery coaching call is in 
the episode description. 

388
00:20:29,560 --> 00:20:32,560
Take back 2 minutes to fill in. 
There's no obligation or 

389
00:20:32,560 --> 00:20:35,000
pressure from the call, it's 
just a proper chat. 

390
00:20:35,000 --> 00:20:37,960
Find out where you are and see 
whether I can help. 

391
00:20:37,960 --> 00:20:41,000
So if that feels good for you, 
fill out the application form. 

392
00:20:41,240 --> 00:20:43,400
Thank you so much for listening 
today. 

393
00:20:43,760 --> 00:20:47,120
I hope even if this is as you 
know, as much as your 

394
00:20:47,120 --> 00:20:49,760
interaction with me today, this 
episode was helpful. 

395
00:20:50,240 --> 00:20:52,600
Please make sure you're 
following the podcast if you've 

396
00:20:52,600 --> 00:20:54,800
been enjoying it. 
That way you never miss a future

397
00:20:54,800 --> 00:20:56,680
episode. 
And please, please share this 

398
00:20:56,680 --> 00:20:59,880
podcast to the great masses. 
It's a free resource that I do 

399
00:20:59,880 --> 00:21:03,920
every week in a way to try and 
help as many run as I can, no 

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00:21:03,920 --> 00:21:06,240
matter what their budget, no 
matter what their circumstance. 

401
00:21:06,480 --> 00:21:09,400
I hope you know, not every 
episode is going to apply to 

402
00:21:09,400 --> 00:21:13,160
everyone, but hopefully, you 
know, even if an episode helps 

403
00:21:13,160 --> 00:21:16,880
someone, I'll feel good about 
putting it out in the world. 

404
00:21:16,880 --> 00:21:20,240
So if you feel like sharing it, 
I'd be very much appreciated. 

405
00:21:20,600 --> 00:21:23,000
And yeah, I hope it's been 
useful to you. 

406
00:21:23,000 --> 00:21:24,480
So thank you so much for 
listening today. 

407
00:21:24,480 --> 00:21:29,160
I hope you continue to move. 
Well stay mobile and I will see 

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00:21:29,160 --> 00:21:30,800
you in a future upload.