Exercise of the Week Workout #4 Running Warmup

EXERCISE OF THE WEEK WORKOUT #4

RUNNING WARMUP

Here is the complete Running Warmup for you to follow. Give it a shot the next time you are headed out for a run. We have taken the time to put together an intelligent warmup that incorporates the various components necessary to promote an efficient stride. Here is the extra descriptions for each move along with the number of repetitions of each.

Standing 3 Position Arm Raises – 10x each position (Stand with feet at hip width, arms relaxed by sides. Lift arms to the 12 o’clock position (arms straight overhead pointing behind). Repeat arm lifts at 10 and 2 (arms halfway between overhead and straight out from sides) and finally at 9 and 3 (arms straight out from sides.)

Windmills – 10x each direction (Stand with your feet out much wider than the hips and your feet pointing forward. Now place you arms straight out to the side at shoulder height. From this position bend and twist from the waist as you bring your right hand down to your left foot. Stand all the way back up, then go to the other side)

Standing Cats & Dogs – 10x (Stand feet hip width apart, hands on thighs, and knees bent. Arch back up like a scared cat and push chin to chest, then lower back toward floor and raise head up. Repeat alternating between the two positions.)

Standing Quad – 30 seconds each leg (Stand in front of a chair on left leg, place left hand on chair for support; bend right knee and pull heel toward glutes, reach down with right hand and hold right foot. Keeping knees even and hips square to chair, squeeze right glute and slightly press hip forward and hold. Switch legs and repeat.)

Runner’s Stretch – 30 seconds each side (On hands and knees, place left heel directly in front of right knee, stand up keeping your feet in place and straightening both legs. Keep both thighs tight and bend over front foot. Rest hands on floor or chair and hold.)

Standing Hip Flexor Stretch – 30 seconds each side (Stand with hands on hips, right leg out in front of you and left leg behind. Bend both knees allowing your left knee to drop toward the floor. Hold this position with left leg a few inches above the ground and then without raising your hips, try to straighten your left leg. Switch legs and repeat.)

Rotational Stork Walk – 20 steps (stand with hands behind head. Pull left knee outside and up to 90 degrees and bring knee back to shoulder width while keeping foot under knee (one fluid motion). Step forward while lowering left foot toward the floor and repeat with right leg.)

Lateral Lunge Walk – 15 steps each way (Stand with feet under hips and hands behind head, bend right knee and take a big step to the side with your right leg. Standup by straightening right leg and bringing left leg underneath hips. Repeat then switch directions.)

Full Squats – 10x (Stand with feet directly under hips and toes pointing forward. Place hands behind head and pinch shoulder blades together. Without letting heels come off the floor, squat down as far as is comfortable and back up; repeat.)

1 Comments on this post

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  1. eric said:

    Thank you for the warm-up. I felt great on my jog

    November 24th, 2009 at 12:12 pm

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