Having limited mobility in the back can negatively affect your running form. If your muscles are tight, your body will not be able to move in its natural range of motion, which can lead to injury. It can even limit your ability to take a full, deep breath.

A small study published in 2017 also suggested that limited spinal mobility may increase the energy demands of running, making you feel more tired. The study involved strapping a device that limited spinal mobility to runners and measuring their oxygen consumption. These runners consumed a higher amount of oxygen than other subjects, suggesting that their limited spinal mobility increased their energy expenditure. So it’s well worth setting aside some time to stretch to improve your running performance.

My first two weeks back to running had gone pretty well. Then I realized that I had kind of hit a wall this past week and couldn’t go any faster and actually had some discomfort in my back. I also noticed that my breathing was more labored than it should have been. I couldn’t decide if I needed to work on stretching or strengthening my lower back, so I talked to longtime friend and runner Pam Roseman, Doctor of Physical Therapy.

There are tons of stretches and strengthening options to consider, almost too many. I knew I had to pick a couple to stick with, especially after overdoing it on Friday morning. Here are my picks for this week.

To perform the Cat-Cow: Get on your hands and knees with your knees hip-width apart. This is your starting position. Arch your back by pulling your navel up towards your spine, let your head fall forward towards the floor with your arms out. This is the cat part of the route. Hold for 5-10 seconds. You should feel a soft stretch in the lower back. Return to starting position. Lift your head up and let your pelvis drop forward, bending your back down towards the floor. This is the code part of the route. Hold for 5-10 seconds and then return to the starting position. Repeat Cat-Cow 15-20 times.

To perform the kneeling Superman: Get on your hands and knees, using a mat if needed for comfort. Make sure your back is flat and tighten your stomach. Extend one arm forward while extending your opposite leg straight back. Hold the position and then return to the starting position to switch sides. The kneeling superman builds strength and endurance throughout the core, shoulders, hips, glutes and hamstrings.

Pam warned me to do another stretch, the knee-to-chest stretch, one that alternates the knees while pulling them as close to the chest as possible. I will stay away from it for now and very slowly and easily make one that I have used for almost 30 years. Slowly bring both your knees together as close to your chest as possible for 15-20 seconds. Do this 3 times, with each rep separated by 30 seconds of rest. A variation of this is my favorite stretch and I will mention it again later.

Rowan’s fastest growing race, the Butterball 5K at The Forum, is right around the corner on Thanksgiving morning. Don’t miss this one, because runners and walkers can get their holiday morning off to a great start with a quick 5K starting at 8:30 am. Plenty of refreshments and awards will be served quickly to get all participants off to other planned activities. All proceeds go to the Terrie Hess House and Prevent Child Abuse Rowan. Everyone gets a commemorative Butterball shirt.

Look for Butterball and other upcoming events at www.salisburyrowanrunners.org.