Adult Athletes - Running


Get Fit Families Runners



Week 2: Dead Pigeon
pose2 Picture from YogaJournal.com
These poses brought to you from Megan Ridge, Certified Yoga Instructor.  See her website at: http://www.meganridge.com/index.html 
 
Another INCREDIBLE stretch for runners!  I've asked around and this is the number one pose to do after a good run.  The outer hips are a tight area for one and all, but especially for walkers and runners. Luckily, this is a simple pose with great benefits, including an increased range of motion of the femur in the hip socket.
 

Negative Split Races

How is it possible to run my goal pace without falling apart in the middle of my race?  Practice and learn how to run negative splits.

It's not easy to learn how to run a negative split race.  It takes a great deal of practice in training and a lot of practice in racing.  We all get taken up in the beginning of a race.  It's so exciting and you just want to get out there and give it all you've got. 

 

Core and Strength Training Workouts

Workout 1

Balance on right leg for 1 minute with eyes closed.  Repeat with left leg.

Ball Roll out:  Start with the ball infront of you and with your hands on the ball. Now lower your body by rolling the ball out keeping your abs tight and as stabilizers so you dont fall. Once you have reached a desired stretch and extension return to the starting position by contracting your abdominals. 3 x 15 of these.

Wide stance squats:  Take a wide stance with toes pointing out while holding a dumbbell with both hands (or just do the squats without a dumbell). While keping your back straight and head up, bend at the knees until your thighs are parallel with the floor or the dumbbell is just above the floor and not touching it. Reverse the order to bring your body back up. 3 x 10 of these.

3 x 10 push-ups

Twisting Crunches :  Start with lying on your back with your knees at a ninety degree angle and your hands by your side or behind your head for support. Now slowly lift your torso in a diagonal fashion (bring a shoulder towards the opposite knee). Keep your head and spine straightly aligned. Slowly return to the starting position without releasing tension on your abdominals. Repeat on other side.  3 x 20 of these.

1 minute plank on floor

Balance on right leg.  Lift left leg in front of you, then extend the leg behind you, then repeat.  30 on each leg.

3 x 10 push-ups on the stability ball.  Feet on the ball.

Pelvic Thrust Raises:  Start by lying down on a mat and raising your legs to 90 degrees. Now with your arms at your side raise your pelvis up off the floor while trying to keep your legs perfectly vertical. This is a difficult exercise to perform properly but do your best.  If you aren't sure how to do it, then ask me.

1 minute plank on the stability ball

2 x 50 crunches on the stability ball.

 

 

Pam Fredericks stopped me at Youth Run Club last Tuesday to tell me about a pain she was having on the top of her foot.  Directly above where her cleet clips into her pedals on her new bike.  Since she is new to cycling, we thought she may have been pedaling wrong, pushing down too much or twisting her foot in a way that extra pressure was being applied.  Pam is just coming off a serious hip injury and is back to running.  We certainly didn't need another injury.

 

Well, shortly after getting pregnant, I knew a baby jogger was the one thing I had to get.  After all, I had just started back to running after being diagnosed with Lupus and I wasn't going to stop being active just because I had a baby.  I told my family that was the main gift I wanted and my sister bought me the Original Baby Jogger.  I was thrilled and I couldn't wait to put it to use.

 
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