DYNAMIC WARM UP & STRETCHING ROUTINE FOR RUNNERS

Описание: 💛 This is my warm up and dynamic stretching routine! Yes, I actually do all of these before I go for a training run. Click to open for full routine with reps and sets, plus extra links and fun stuff:

🏔 See that mountain behind me? I climbed it! Watch my vlog here:    • CLIMBING TO THE TOP OF MARBELLA! ARE YOU A...  

🙅‍♂️ Lunge matrix by coach Jay Johnson:    • Видео  

🙆🏼‍♀️ The warm up routine:

LUNGE MATRIX
10 alternating legs front lunges (5 each leg)
10 alternating front lunges with twist (5 each leg)
10 alternating side lunges (5 each leg)
10 alternating 45° backwards lunges (5 each leg)
10 alternating reverse lunges (5 each leg)

DRILLS:
2 x 30 sec High knees
2 x 30 sec Butt kicks
2 x 30 sec High knee steps

30 sec Standing leg pulls per leg
30 sec Skipping leg pulls per leg
30 sec Skipping alternating leg pulls
30 sec Quick skipping alternating leg pulls

LEG SWINGS / STRETCHING:
10 x Circle leg swings per leg
10 x Bent leg swings per leg
10 x Straight leg swings per leg
10 x Straight leg side swing

🏃🏼‍♀️ Tempo run time! I'll be honest, sometimes I nerd out completely and do way more drills, and even drills for upper body. But these are my favourites! I personally always feel great running after doing them.

If you are a total runnerd like me, you might appreciate these links:

👩🏼‍🏫 Does pre-exercise static stretching inhibit maximal muscular performance? A meta-analytical review.
https://www.ncbi.nlm.nih.gov/pubmed/2...

👩🏼‍🏫 Vo2MaxProductions video on running form and drills.
   • Proper Running Technique: Running Form Tip...  

👩🏼‍🏫 TheRunExperience here on YouTube has great videos.
   / tretherunexperience  

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