Welcome to the recommended running warm ups

Weeks 1 to 2

Weeks 1 to 4 have a big focus on generic mobility. We are hitting key muscles, allowing them to actually lengthen correctly before they are required to isometrically contract during key positions when you run.

Perform 6 deep breaths, in for 2, out for 6 seconds, exhaling completely.

 

Perform 8 repetitions each direction.

 

Perform x12 reps each leg.

 

Perform x12 reps each side. Ensure you are feeling your same side hip muscles working as your foot hits the floor.

 

Perform x10 reps each leg. Ensure all the weight is going on the outside of your heel.

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Weeks 3 to 4

In the next block, we are going to add in some progressions your first phase warm up. We progress your breathing but continue to work on some key aspects still.

Perform x6 deep breaths. Ensure you exhale completely for a full 6 seconds, feeling your ribcage depress and your abdominals contracting.

 

Perform x10 reps each leg.

Perform x12 reps each leg. Focus on feeling the glute and quad muscles engage as your weight travels forward.

 

Perform 8 repetitions each direction.

 

Perform x12 reps each side. Ensure you are feeling your same side hip muscles working as your foot hits the floor.

 

Perform x10 reps each leg. Ensure all the weight is going on the outside of your heel.

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Weeks 5 to 6

This next phase seeks us add some dynamic control to the new mobility you will be receiving from the recommended warm up exercises. We will also progress your breathing retraining and introduce you to some abdominal strengthening exercises via your breathing pattern training.

Just provide enough resistance to engage the abdominals. It is vital that your lower back does not lift off the floor. As always, breathe in for 2 seconds and out for 6 seconds, feeling your abdominals engage as your ribcage depresses. Reach with your hand as you exhale so that your shoulder blade lifts off the floor. Perform 6 deep breaths each side.

 

Ensure you keep your weight shifted forward throughout. Keep your bra strap/chest bone to the ceiling throughout. Inhale for 2 seconds, exhale for a full 6 seconds. Perform 6 deep breaths.

 

Perform x12 reps each leg. Ensure like the last phase, that you can feel your glute and quad muscles engage as your centre of mass travels forwards.

 

Perform x12 repetitions each leg. Ensure that your outside heel stays in contact with the floor throughout.

 

Ensure that the leg on the floor stays stable and is not allowed to move. Ensure the knee is aligned to the chest. Perform 12 repetitions each leg.

 

Perform 12 reps each leg. Ensure the ball of big and little toe stay on the floor throughout on the back leg. Ensure the weight shifts forward onto the ball of the big toe as your centre of mass travels forwards.

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