The Runner's Expert Guide to Stretching by Paul Hobrough

Author:Paul Hobrough [Hobrough, Paul]
Language: eng
Format: epub
ISBN: 9781472965318
Publisher: Bloomsbury Publishing
Published: 2019-04-15T00:00:00+00:00

How it should feel You will feel that you are stretching and strengthening at the same time and potentially feel like this is too aggressive for a warm-up. However, I really think you should do a few of these to get the full range of movement through your legs pre-run. The combination of stretch and strength work is simply taking you through a greater range than running will, which is a great way of preparing your body.

Extra advice I suggest that you try this after doing some of the other, more basic warm-up movements contained within this book, such as High Knee Skips, Heel Flicks, and some hip mobility. That way you will be saving the more advanced exercises for the end of your warm-up, just before you set off.

Equipment (if required) Just a nice clear, even surface. You will be momentarily obstructing your view of the floor with your knee, so avoid potholes or furrowed ground for this one.

Target area Quadriceps, glutes, hamstrings, calves, lower back and core.

SAFETY ADVICE/CAUTION

You do not want to overdo this exercise initially. Try a few at the end of your warm-up, then build the number gradually each week until you feel comfortable. Also, be careful if it is slippery underfoot – wet grass, ice, etc – when doing this exercise.

WALKING LUNGES

BEGINNER: 10 repetitions with each leg

INTERMEDIATE: 40 seconds with each leg

ADVANCED: two sets of 60 seconds with each leg

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