MOBILITY AND RECOVERY – THE UNSUNG HEROES OF TRAINING 

Published: 01/12/2025 | Written by: Kate Hutchinson

From swimming for England at the Commonwealth Games in 2010 to competing at the HYROX World Championship earlier this year, Kate Hutchinson has been a high-level athlete for most of her life. But even for her, mobility and recovery weren’t always part of the equation – that has changed. In this piece, the Sports Direct ambassador breaks down why they matter more than you think and how she incorporates them into her training.

I’ve always known that mobility and recovery were important for sporting performance, but it’s only in the past few years that I’ve started to take them seriously. In my younger years, I’d often skip mobility altogether, rushing late into the gym and diving straight into my sessions. Somehow, I avoided major injuries, but looking back, it feels like pure luck. I also neglected recovery. It’s frustrating to think how much better my progress could have been if I’d taken the time to cool down, stretch, practise yoga, use ice baths, and fuel with the right mix of protein, creatine, and electrolytes. 

My excuses will sound familiar to many. After long days, I just wanted to get the ‘real work’ done: the main sets. I believed that’s where all the progress happened, so I sacrificed the before and after. What I didn’t realise was that structured mobility and recovery routines would have amplified my progress, not just within a single session but across weeks and months. 

Strength-focused programmes can also contribute to this neglect. While many excellent coaches emphasise warm-ups and cool-downs, it’s not always consistent, and when you’re self-programming as I’ve often done, it’s easy to skip over mobility and recovery or approach them without structure.  

Let’s be honest: mobility and recovery aren’t the ‘sexy’ parts of training. They’re not the heavy lifts, the flashy gymnastics, or the social-media-worthy PBs. But now that I’m in my 30s, I’m acutely aware of their importance. I juggle persistent niggles, feel wrecked if I skip recovery, and want to perform at a high level to reach my sporting goals. Mobility and recovery are the difference between consistent progress and burnout. 

WHAT ARE MOBILITY AND RECOVERY? 

Mobility refers to the ability of a joint to move freely and efficiently through its full range of motion, often supported by strength and stability. When done well, mobility work before a session primes the nervous system, activates the muscles you’re about to use, and improves joint mechanics. This doesn’t just reduce injury risk – it also enhances performance by allowing you to lift more effectively. Recovery, on the other hand, is what helps the body adapt to training. It reduces the delayed onset of muscle soreness (DOMS), replenishes energy stores, repairs muscle tissue, and ensures you’re ready to train again without accumulating fatigue. 

Taking recovery seriously means you come into the next session fresher, stronger, and more motivated. Years ago, I treated constant fatigue as a badge of honour, proof that I’d trained hard. But in reality, it just left me sore, drained, and irritable. Now, I’ve developed mobility and recovery routines that I actually look forward to. They’ve become an enjoyable part of my week rather than a chore. 

HERE’S HOW IT LOOKS FOR ME 

Mobility 

Mobility work depends on your session – think of it as “priming” your body for the work ahead. Here’s how I structure mine: 

Upper-Body Strength Days (e.g., pullups, presses, bench) 

• Scapular pullups: ~2-3 sets of 8-12 reps (light, controlled) 

Banded drills: 

• Band pullaparts: 2-4 sets of 12-20 reps with light resistance 

• Face pulls: 2-3 sets of 15-20 reps for shoulder stability / warm-up.  

Lower-Body Strength Days (e.g., Bulgarian split squats, deadlifts) 

Glute activation exercises: 

• Glute bridges: ~2-3 sets of 12-15 reps 

• Clamshells: ~2-3 sets of 15-20 reps per side 

• Banded lateral walks: ~3 sets of 15-20 steps per direction (or similar volume) 

• Good mornings: 2-3 sets of 8-12 reps, done with control and light/moderate load 

I’ve been working with a physio on glute med activation and ankle stability, so I build those drills into every warm-up. I even dedicate one full session each week purely to mobility to reduce injury risk and speed up recovery from small niggles. 

Recovery 

Recovery helps your body repair, replenish energy, and reduce fatigue. Here’s how I structure mine, with practical timings: 

Stretching & Yoga 

• Gentle stretching or yoga flows: 5-10 minutes post-workout or before bed 

Contrast Therapy 

• Ice baths / Saunas: ~ 5-10 mins where possible 

• Hot bath at home: a practical alternative for relaxation 

KEY TAKEAWAYS

The key to effective mobility and recovery is keeping your routine realistic and sustainable. Even just 10-15 minutes a day of targeted mobility or recovery can have a big impact over time. Focus on the areas your body needs most, pair exercises with good nutrition, hydration, and sleep, and build them into your daily schedule. Consistent practice prevents injuries, improves performance, and makes training more enjoyable – giving your main sessions the foundation to pay off.