*Before running or jogging
WARM UP ROUTINE-
1) If working out in the morning- walk for the first 15-20 minutes.
If working out in the evening- walk for the first 10 minutes.
*Avoid working out at night.
2) Front Lunges- Don't hold the position. Do about 15 each side.
3) Find an elevated position and do about 10 foot presses each foot.
4) High Knee Jumps. Do about 15.
5) Shake off the legs and start your run!
COOL DOWN ROUTINE-
Note- For the cool down routine all my friends who run with me usually just walk for a while and then stretch out their legs for about five minutes. For me this doesn't seem to work. My knee and my ankle begin to pain a lot to the point where it gets hard for me to walk straight. This cool down routine is just what I follow and it seems to work out for me but I'm not sure if it will for everyone else.
1) Walk for at least 15 minutes.
2) 15 Foot presses on each side.
3) Shake off each leg. If you feel your muscles are still quite tense do more foot presses. If not, then you can begin stretching. Copy the picture below, I don't know how to describe that :P
WARM UP ROUTINE-
1) If working out in the morning- walk for the first 15-20 minutes.
If working out in the evening- walk for the first 10 minutes.
*Avoid working out at night.
2) Front Lunges- Don't hold the position. Do about 15 each side.
3) Find an elevated position and do about 10 foot presses each foot.
4) High Knee Jumps. Do about 15.
5) Shake off the legs and start your run!
COOL DOWN ROUTINE-
Note- For the cool down routine all my friends who run with me usually just walk for a while and then stretch out their legs for about five minutes. For me this doesn't seem to work. My knee and my ankle begin to pain a lot to the point where it gets hard for me to walk straight. This cool down routine is just what I follow and it seems to work out for me but I'm not sure if it will for everyone else.
1) Walk for at least 15 minutes.
2) 15 Foot presses on each side.
3) Shake off each leg. If you feel your muscles are still quite tense do more foot presses. If not, then you can begin stretching. Copy the picture below, I don't know how to describe that :P
4) If your leg still seems to be tense, then again copy this picture :P I need to learn the names of these exercises :|
5) To finish it off, I don't know if it is supposed to help but I do about 30 push-ups. It helps my workout and helps relax my muscles.
I'm no pro, but I hope this helped in some way.
Happy Running!
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