Your Complete Guide The Myrtle Routine

Like many new runners, you might think a couple of toe touches and quad stretches are all you need to get ready for a run.

I was the same, thinking a quick 30-second stretch was enough to prep my muscles

Spoiler alert: I was wrong!

Holding static stretches before a run isn’t the best way to prep your body

Instead, try dynamic warm-ups, which involve moving stretches to activate your muscles.

One of my all-time favorite routines?

Enter the Myrtle Routine. It’s fast, needs no equipment, and totally changed how my hips feel post-run.

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.

This routine consists of bodyweight exercises aimed at strengthening your hip girdle—the muscles around your hips are crucial for maintaining good form, especially when fatigue sets in during those longer runs.

Specifically, it targets the small, stabilizing muscles around the hips that support your running. This is especially useful as fatigue sets in during the final miles of a long run or race

Regularly performing these exercises can enhance flexibility and range of motion, helping to prevent pain and injuries 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).

Then a runner friend showed me the Myrtle routine, and within weeks of regular practice, my ache vanished.

The best part? It’s only a 10-minute routine that drastically changes your flexibility, strength, and injury resistance

Why You Need This Routine

Here’s the deal: your hips are your powerhouse as a runner.

Weak or tight hips can cause a myriad of issues, from lower back pain to knee problems. Adding 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 suggest doing the Myrtle Routine three to four times weekly, ideally before running, for optimal 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.

Turning this into a habit can keep you injury-free and enhance 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 detailed look at the Myrtle Routine exercises.

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.

Quick Summary: Key Tips for the Myrtl Routine

Want to keep this routine handy? Here’s a quick recap of the Myrtl Routine essentials. Save, bookmark, or share this with a friend who could use a boost in flexibility and injury prevention!

Myrtl Routine Highlights

• Ideal for Runners: Targets hip mobility and stability, two crucial elements for efficient, injury-free running.

Myrtl Routine Exercises Checklist

1. Clamshells – 10–15 reps per side
2. Lateral Leg Raises – 10–15 reps per side
3. Hip Circles – 10 circles each direction, per leg
4. Fire Hydrants – 10–15 reps per side
5. Donkey Kicks – 10–15 reps per side
6. Knee Circles – 10 circles each direction, per leg
7. Standing Hip Abductions – 10–15 reps per side

Pro Tip: Consistency is key! Aim to include the Myrtl Routine 2–3 times per week to see improvements in flexibility and stability.

If you found this guide helpful, consider sharing it with your running friends or posting it on social media. The more runners who incorporate mobility work, the stronger and more resilient we all become!

Further Reading and References

If you’re interested in diving deeper into the science behind the Myrtl Routine and hip mobility, here are some valuable resources:

• Journal of Strength and Conditioning Research: “Influence of Hip Flexibility on Running Economy” – Link
• American Journal of Sports Medicine: “Hip Muscle Weakness and the Link to Running Injuries” – Link
• Runner’s World: “How Hip Mobility Boosts Running Performance” – Link

Join the Conversation: How Do You Use the Myrtl Routine?

Have you tried the Myrtl Routine before? Maybe it’s already a regular part of your training, or perhaps you’re just getting started. I’d love to hear how you’re using it!

• Share Your Experience: Do you find that the Myrtl Routine helps with hip flexibility or injury prevention? Any favorite exercises from the routine?
• Ask Questions: If you’re new to mobility work or curious about specific exercises, ask away! I’m here to help.

Feel free to drop your thoughts in the comments below. Let’s build a community where we can all learn from each other’s experiences and tips!