If you’re anything like I was when I started running, you probably think a few toe touches and quad stretches are enough to prepare for a run.
I used to be guilty of this too—holding a stretch for 30 seconds, thinking it would prepare my muscles.
Spoiler alert: I was wrong!
Static stretches (where you hold a position) aren’t the best way to get your body ready for a run.
Instead, you should be doing dynamic warm-ups—moving stretches that get your muscles fired up and ready to work.
One of my all-time favorite routines?
Enter the Myrtle Routine. It’s quick, requires no equipment, and has completely transformed how my hips feel after long runs.
In this article, I’ll share the full guide to the Myrtl routine, discuss its benefits, and explain the exercises you should be performing in detail.
What’s the Myrtle Routine?
The Myrtle routine is one of the most effective dynamic warm-ups I’ve used, and it’s great for everyone—from beginners to elites.
The routine is a series of bodyweight exercises that focus on strengthening your hip girdle—the muscles around your hips are crucial for maintaining good form, especially when fatigue sets in during those longer runs.
More specifically, the exercises target the stabilizing, smaller muscles around the hip girl that are key to support while running. This can be helpful, especially as you get tired during the last miles of a long run or race.
Performing the prescribed exercises regularly can help improve flexibility and range of motion to prevent pains and injury during training.
How I Discovered the Myrtl Routine
A few years ago, after a particularly long run, I started feeling a dull ache in my hips. I chalked it up to getting older (because, let’s face it, we’ve all been there).
But then a running friend introduced me to the Myrtle routine, and after a few weeks of consistent practice, that ache disappeared. Not only that, but my hip strength improved drastically.
Best part? It only takes 10 minutes and is a game-changer for flexibility, strength, and injury prevention.
Why You Need This Routine
Here’s the deal: your hips are your powerhouse as a runner.
If they’re weak or tight, it can lead to all sorts of issues—lower back pain, knee problems, you name it. Incorporating the Myrtle Routine regularly has kept my hips strong and flexible, improving my overall running posture and form.
The benefits are clear:
- Improves range of motion: This is key for avoiding injuries, especially in your hips and lower back.
- Strengthens muscles: Those smaller stabilizing muscles that don’t always get the love they deserve.
- Prevents injuries: Nobody wants to deal with hip pain or other overuse injuries.
- Gets blood flowing: Dynamic routines like this are much more effective at getting your body ready than just standing still and stretching.
How Often Should You Do the Myrtle Routine?
I recommend doing the Myrtle Routine three to four times a week, ideally before each run to see the best results.
At first, I found adding another step to my pre-run routine tough, but after sticking with it, I realized it only takes 10 minutes. And those 10 minutes pay off—big time.
Making it a habit can help you stay injury-free and improve your running form. I tell the runners I coach that yesterday is the best time to start a warm-up routine, but today is the second-best time!
The Myrtle Routine: Step-by-Step Guide
Here’s a breakdown of the Myrtl routine exercises. The best part? You won’t need any equipment—just a little space to move.
1. Lateral Leg Raises
- How to do it: Lie on your right side with your legs straight. Raise your left leg to a 45-degree angle and slowly lower it.
- Reps: Five reps with your foot in a neutral position, five with toes pointed up, and five with toes pointed down.
- Coach’s tip: Keep your legs straight and engage your core for stability.
2. Clamshell
- How to do it: Lie on your side with knees bent at a 45-degree angle. Keep your feet together and raise your top knee, like opening a clamshell.
- Reps: Eight reps on each side.
- Coach’s tip: Control the movement and avoid rotating your torso. You should feel this in your glutes!
3. Donkey Kick
- How to do it: Start on all fours. Bring your right knee toward your chest, then kick your leg straight back with your foot flexed.
- Reps: Eight reps on each side.
- Coach’s tip: Engage your glutes and avoid arching your back.
4. Fire Hydrant
- How to do it: From the same all-fours position, lift your right leg to the side until your knee reaches hip height, then lower.
- Reps: Eight reps per side.
- Coach’s tip: Keep your back flat and core engaged.
5. Donkey Whips
- How to do it: Extend your right leg behind you from the all-fours position, then swing it out to the side and back to the center.
- Reps: Five reps per side.
- Coach’s tip: Move slowly and with control to avoid straining your lower back.
Additional Hip Mobility Exercises
I also like to throw in a few extra exercises to boost hip mobility. These will keep your hips in tip-top shape for running.
6. Hurdle Trail Legs
- How to do it: Imagine stepping over a hurdle. Lift your leg in a circular motion as if clearing a hurdle.
- Reps: Five forward, five backward.
- Coach’s tip: This mimics your running stride and loosens up your hips.
7. Knee Circles
- How to do it: On all fours, make backward circles with your knee while keeping it bent.
- Reps: Five circles per leg.
- Coach’s tip: Keep it smooth and controlled.
8. Linear Leg Swing
- How to do it: Stand next to a wall, and swing your leg forward and backward.
- Reps: Ten per leg.
- Coach’s tip: Swing from the hip, not the torso.
9. Lateral Leg Swing
- How to do it: Swing your leg side to side in front of your body while holding onto a wall for balance.
- Reps: Ten per side.
- Coach’s tip: This opens up the hips and improves your range of motion.
Final Thoughts on the Myrtl Routine
Incorporating the Myrtle Routine into your warm-up has been a game-changer for me and the runners I coach. It’s quick, simple, and incredibly effective at improving flexibility, preventing injuries, and activating key running muscles.
Whether prepping for a 5K or a marathon, this dynamic warm-up should be part of your routine.
Give it a try, and let me know how your body responds! I’m confident that once you make it a regular part of your routine, you’ll feel the difference—especially on those longer runs.
Got questions or thoughts about the Myrtle Routine? Drop a comment below—I’d love to hear how it works for you!
I’m really glad I found this article! The Myrtl Routine has helped me reduce the stiffness I usually get after long runs. It’s simple but effective, and I recommend it to anyone dealing with tight hips.”
This routine has become a staple in my weekly training. I’ve noticed that my hips are much more mobile, and I’m not experiencing the usual aches after long runs. It’s a must-do for runners!
I’ve been doing the Myrtl Routine for a few weeks, and while I see some improvement, I’m not sure if it’s making a huge difference for my tight hips. I think I need to pair it with more strength training to really see results
This routine is great for loosening up tight hips, but I feel like it could use a bit more variety. After doing it regularly, I feel like my body gets used to the movements. Still, it’s been really helpful for recovery