Health knowledge made personal
Join this community!
› Share page:
Go
Search posts:

Try This Warmup For A More Effective Run

Posted Oct 28 2009 12:00am



In the spirit of the New York City Marathon , and our Fun Run next Saturday, I’d like to offer a few tips to help you prepare:

1. Always start and end with a warm-up stretch, including quads, hamstrings, calves and IT bands.
a. Quads - Stand and grab right foot with your right hand and pull back towards your hips. Hold for 30 seconds. Repeat on other side.
b. Hamstrings - Stand with feet together. Take a deep breath as you swing hands over head, then swan dive forward on your exhale to create a forward fold as your head reaches toward the floor and the hands either rest on your shins, the tops of your feet or the floor. Hold for 30 seconds, then release by bending knees. Take a deep breath and reverse swan dive back up to stand. Repeat again.
c. IT Band - Standing with your feet together, cross your right foot over your left foot, take a deep breath as you reach your hands above your head, then exhale as you fold forward. Rest your hands on your shins, the tops of your feet, or the floor. Hold for 30 seconds, then repeat on the other side.
d. Calves - Standing on a step or curb, let your right heel hang slightly off and drop it down to release the calf muscle. Hold for 30 seconds. Repeat on the other side.

2. ABS ABS and more ABS! Your core is your center of gravity and good abdominal support is super-important. Neglecting your abs can have an adverse affect on your lower back, hips and knees, making running painful, especially as you start to increase your mileage. Here are three simple exercises you can do everyday to help strengthen your core:
a. Traditional crunches - Place hands behind your head, (do not interlock your fingers) knees bent, chin up, (like you have a tennis ball lodged between you neck and chin) elbows out wide. Bring your chest towards your belly button. Perform 30 repetitions, take a 30 second break and repeat.
b. Leg drops - Place arms by your side, hands slightly under your hips, lift both legs straight up in the air, drop your entire right leg down towards the floor, bring it back up and switch. Continue this scissor like action for 30 seconds. Rest 30 seconds, repeat.
c. Bicycle crunches - Lie on your back with hands behind your head, knees bent at about 90 degrees, feet off the floor. Bring your right elbow up towards your left knee, then switch. Continue this back and forth motion for 30 seconds. Rest 30 seconds, then repeat two times.

3. Remember that you run with your upper body as well, so it’s important to strengthen your upper back. Try this exercise:
a. Stand in place with a set of light dumbbells in your hands, (no more then 5 lbs). Lift your right knee as high as you can while pushing your left arm up towards the ceiling. Make sure to keep your elbow bent. Return your foot and arm back to starting position, then switch sides. You should be doing this in rhythm, as if you were running. Keep at it, slow and steady for one minute; then rest for 30 seconds and repeat.

Do these exercises and trust me, you’ll see an improvement in your running. Let me know how it goes. And as always, don’t hesitate to ask me any questions.

Peace,
Taj

PS- The Couch to 5K schedule for Week 3 is below. Plus if you’re new to the blog, you can access the entire schedule here .


Couch to 5K Schedule--Week 3
Workout 1 Brisk five-minute warmup walk, then do two repetitions of the following:
• Jog 200 yards (or 90 seconds)
• Walk 200 yards (or 90 seconds)
• Jog 400 yards (or 3 minutes)
• Walk 400 yards (or 3 minutes)

Workout 2 Brisk five-minute warmup walk, then do two repetitions of the following:
• Jog 200 yards (or 90 seconds)
• Walk 200 yards (or 90 seconds)
• Jog 400 yards (or 3 minutes)
• Walk 400 yards (or 3 minutes)

Workout 3 Brisk five-minute warmup walk, then do two repetitions of the following:
• Jog 200 yards (or 90 seconds)
• Walk 200 yards (or 90 seconds)
• Jog 400 yards (or 3 minutes)
• Walk 400 yards (or 3 minutes)

Photo: by sportandsocial on Flickr .

Post a comment
Write a comment: