Great news for my lazy gals! I not so long ago read that a 10 minute warm up is just as good as a 20 minute warm up... So upon finding this out, I used my knowledge from clinical experience, first hand practice and talking to a bunch of runners & have come up with the easiest warm up for you crazy people who call 10km ‘a lazy morning run’. NB: that is not lazy.
The following includes cardiovascular, resistance and dynamic warm up techniques that have specific use for the muscles and movements needed to run pain-free and prevent injury.
1. 4-6 minute walk
- To get the blood pumping and introduce movement
2. Butt kicks 20 seconds on, 10 seconds off x 4
- To introduce speed & dynamic stretching of the leg muscles
3. Walking lunges x 20
- To recruit stability and introduce resisted muscle contraction (making sure to lift your knee up high when changing sides)
4. Windmills x 25
- To introduce thoracic (mid back) movement needed for efficient running... & it's a nice dynamic hamstring stretch
10 minutes... anddddd done! Super quick and easy, anyone could do it... even my lazy girls out there! Just remember to always listen to your body when warming up - if it doesn't want to move a certain way or contract when you want it to, chances are your body is telling you something and you should DEFINITELY take note.
Let me know if you try this out by commenting on my latest Instagram photo. You can find me at @centralisedmovement!
PS. Move more, move better
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