Hey Conscious Runner,
Welcome to Part 1 of the 10 Minute Injury Prevention Warm-Up You Must Do BEFORE Each Run!
I am so excited to bring the many benefits of this warmup to you. I’ve received so many positive reviews about it–everything from stronger hips and glutes, to more balanced, supple and fluid running.
But, before you get started, I want to make you aware of a couple things: First ,you may not be familiar with several of the exercises in the routine. It may feel awkward to do them. This is okay. Don’t get discouraged. Don’t allow looks from others to stop you. Keep at it! If you do, the results will be amazing!
Also, there are quite a few exercises in the routine. So, to make it easier to remember them, I recommend you write the exercises down on a piece of paper, fold the paper up and put it in the pocket of your running shorts.
When you’re ready to perform the routine, take the paper out of your pocket and follow the instructions. The more you perform the routine, the easier it will become to remember it. Eventually, you will get to the point you don’t need to rely on the paper.
Now, get to it!
Perform the following steps BEFORE your next run.
|Front Leg Swings||10 Each Side||Stand tall. Swing your leg front and back. Avoid arching your back.|
|Lateral Leg Swings||10 Each Side||Stand up tall. Face forward and swing your legside to side across your body.|
|Hurdles||10 Each Side||Stand tall with your legs to together. Lift one leg up and circle it forwards in hurdle fashion.|
|Hip Rotations||10 Each Side||Stand tall with your feet wider than hip width apart. Perform large circles with your hips.|
|Ankle Rotations||10 Each Side||Stand tall with your feet together. Shift your weight to one side. Place the tip of your other foot on the ground and circle your ankle.|
|Hamstring Paw Back||10 Each Side||Stand tall with your feet together. Using your glute muscle, keep your toes pointed outward and move your right leg backwards. Hold for a second before returning to the start position.|
|Forward Lunge||5 Each Side||Stand tall with your feet together. Lunge forward with one leg. Remain
straight. Keep your abs tight.
|Lateral Lunge||5 Each Side||Stand tall with your feet together. Lunge laterally with one leg. Remain straight. Keep your abs tight.|
|Reverse Lunge||5 Each Side||Stand with your feet together. Lunge backwards with one leg. Remain straight. Keep your abs tight.|
|High Knee Marching||10 Forward||Stand tall with your feet together. Raising your thigh parallel with the ground, march forward about 20 steps. Turn around and do it again.|
|Heel Walks||10 Forward||Stand tall. Walk forward on your heels for about 20 steps. Turn around and do it again.|
|Toe Walks||10 Forward||Stand tall. Walk forward on the balls of your feet for about 20 steps. Turn around and do it again.|
Reach out to me with any questions.
With Care, Lisah