LifeFit Kiama
  • Home
  • About LifeFit
  • Membership & Timetable
  • Events
  • Blog
  • Contact
  • Store
  • LIFE FIT RUN PROGRAMME

What You Should Know Before You Run

7/1/2016

0 Comments

 
What you should know before you start running
 
Always warm up
  • Slow jog
  • Dynamic stretching including hamstring sweep, walking lunges, hip flexor hold and walk
  • Drills including: high knees, butt kicks, sides to sides and grapevine
Employ Good Running Technique
  • Head neutral, looking forward
  • Shoulders relaxed
  • Elbows at 90 degrees moving forwards and back not across the mid line
  • Ankles, hips and shoulders in line
  • Core engaged
  • Pelvis neutral
  • Tilt from the ankles and let gravity pull you forward
  • Land on forefoot not heel
  • Feet underneath you not in front
  • Increase cadence before increasing stride length to increase speed. (Aim for a cadence of 180 steps per minute)
Strengthening exercises for runners
  • Lunges and squats should be part of every strength routine and strength should be done twice per week.
  • Core exercises are essential for runners. After every run do a 20 Big Scissors, 10 sit ups and 40 bicycle legs times 3 sets.
Stretches
Static stretches are only done at the end of the run. Stretch all major muscles groups including, hip flexors, quads, hamstrings and calf muscles.
.Follow the link for some really good tips on correct running technique https://www.youtube.com/watch?v=wCVSv7UxB2E
0 Comments



Leave a Reply.

    Author

    Hi, we are LifeFit Trainers Kerry Philp & Jill Files!

    Archives

    January 2016
    April 2015
    March 2015
    February 2015
    January 2015
    September 2014

    Categories

    All
    Chafing
    Dehydration
    Hydration While Running
    Marathon Training
    Pacing

    RSS Feed


Call KERRY today!   0416771204  or email: kerry.lifefit@gmail.com

Find us on Facebook & Follow us on Instagram @lifefitkiama!
  • Home
  • About LifeFit
  • Membership & Timetable
  • Events
  • Blog
  • Contact
  • Store
  • LIFE FIT RUN PROGRAMME