The Herd | Edition 29

Shalane Flanagan

Shalane Flanagan is one of the most celebrated American distance runners of her generation, renowned for both her racing accomplishments and her leadership in the sport. Born on July 8, 1981, she was raised in Marblehead, Massachusetts, and quickly rose through the running ranks, clinching three cross country state championships in high school before becoming a standout at the University of North Carolina. There, she won three NCAA titles and set the stage for an impressive professional career. Flanagan went on to represent the U.S. at four Olympic Games, and in 2008 she captured silver in the 10,000m in Beijing, becoming only the second American woman to medal in the event. She also set multiple American records on the track over a storied career (1, 2).

Mini Mobility Circuit for Runners
Mobility is your secret weapon for smoother, more efficient running. By keeping your joints and muscles moving through their full range of motion, you reduce injury risk, improve stride length, and make running feel easier. Just 5 minutes a few times a week can make a noticeable difference.

Circuit (2–3 rounds, 30 seconds each):

1. Hip Circles – Stand tall, lift one knee, and draw slow circles outward and inward. Keeps hips loose for better stride.

2. World’s Greatest Stretch – Step into a lunge, place both hands inside your front foot, rotate your torso toward the front leg, and reach your arm to the sky. Great for hips, hamstrings, and spine.

3. Ankle Rocks – In a half-kneeling position, gently rock your front knee over your toes without lifting your heel. Boosts ankle flexibility for better push-off.

4. Cat-Cow Stretch – On hands and knees, alternate arching and rounding your spine. Keeps your back happy and mobile.

5. Figure-4 Glute Stretch – Lie on your back, cross one ankle over the opposite knee, and gently pull your leg toward you. Targets tight glutes and piriformis.

✅ Tip: Do this before a run for a looser, springier stride—or after for a gentle cool-down.