Two Reasons Why Runners Need the Turkish Getup

There are few movements as useful and as comprehensive as the get-up.  For runners, trail, or road, the getup needs to be part of your strength and mobility work.

There are multiple reasons why the getup should be considered.  I'm only going to cover two.

The first is the hip bridge.  For many runners, hip flexibility is non-existant.  Getting the hips to open up and 'unlock' will help release the internal brakes many of us have on constantly.

If your day job has you desk bound, chances are you don't open your hips much, and that sitting around can atrophy the hip flexors, making full opening of the hips problematic.  (check out Bret Contreras' site for more glute training) Doing the getup will help bring your hip strength back.

The second reason is ankle and foot health.  There's one movement that isn't highlighted much, but as a runner it's critical to do this movement frequently.  It's called dorsiflexion.

Dorsiflexion is where the toes are stretched toward the shin.  I currently have TERRIBLE flexibility this way, but after doing getups, I've noticed an improvement in the calf muscle soreness post run.  It's almost where I will need to do getup training as long as I want that ankle and foot flexibility.  Age is not in your favor on this one.  If you run and are getting farther away from your 20's, the ankles will take longer to recover from runs.  Especially if you run in a way that puts stress on your soleus and gastroc muscles.

So.

Do the Turkish Getup.

But first watch this:

Mix It Up

You can't always do the same thing over and over and expect things to dramatically get better.  Of course if you're constantly changing your pattern, progress is slowed as well.  What's the best way to keep getting better but still keep your sanity?

Build in a variety day.

If you're training 4 days a week, dedicate one day to doing something completely different.  Try a new sport, run with a weight vest, do a stone workout, do nothing but bodyweight...  you get the idea.

Why do this?  Why NOT do this?

My personal philosophy is that we should not be single-note people.  Try new things, put yourself in different situations, train at different times of the day, different temperatures.  Attempt to keep yourself from getting fragile/brittle.

Things to try that you might not be doing that are really good for you:

• Turkish Getups
• Windmills
• Good Mornings
• Atlas Stone Workouts
• Sandbag Carries
• Farmer Walks
• Sled Drags

This is not a comprehensive list.  I might also recommend mobility work (i.e. yoga, foam rolling..) You should see a pattern here though.

Not every workout needs to be a max effort or more of the same (although if you do the "Easy Strength" workout, that does work).

Have fun with training, give your mind a reprieve and then come back to your goals with a fresh perspective and more adaptable, ready-to-go body.