RunningLane

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Pre-Run Warm Up Drills

Too many times we roll out of bed and bust out the door for our morning runs. This leaves us feeling lethargic, stiff and uncoordinated. After long sedentary periods our brain is not efficient in communicating to our muscles and the neuromuscular pathways are often not firing. We can be more successful in our running, warm up and overall feeling for our workout if we “wake up” and activate the muscles before we head out the door. Consider adding a short routine to your morning or post work running routine, to get the body more prepared to run. Here are some of the exercises we think can be effective and simple to do. We suggest motions that emphasize mobilization and activation of the glutes, hips and ankles. These are often areas that are locked during sedentary periods. 

The Routine 

Good Mornings: Think of this as a deadlift without a bar. With the legs slightly wider than shoulder width apart and with a slightly bent knee, bend at the hips and then slowly straighten. Make sure you keep your glutes engaged at the finish. (8-10) 

1A
1B

Butterfly: Lay on your back with feet about a foot away from your bum, let knees fall out to the side and bring back in. (8-10) 
2A
2B

Groiners: On your bum bring your knee to your opposite knee to opposite ankle and repeat on each side. (8-10 each way)
3A
3B

Alphabet Ankles: Use your feet to “draw the alphabet.” 
4A
4B

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Myla

Before I started running I was puffy and depressed with my kids were leaving me behind during playtime. So my friend suggests this coaching program, which is now RunningLane.  I was cautious at first, investing in something I was sure I couldn’t do, but in order to regain my health something had to be done.  Next thing I knew I was on the starting line of my first 5k!  The training that they provide is so wonderful, so supportive and so dedicated to working with my personal goals and fitting into my life.  I feel good about myself.  I have the confidence back to go out and do things that I want to do.  Thank you!!!