Are you taking part in one of our nations favorite half marathons? The Great North Run is almost upon us and our Pioneer Performance Coach Sam Bacon has some fantastic warm up’s to keep running safely and to help you put down a great performance!

Running Warm Up Exercises: “Up & Downs”.

1. HEEL KICKS.

Purpose: Hamstring activation at a more relevant speed to running.

Execution:
– Kick the heels up to your butt while running on the spot.
– Slowly lean forward.
– Focus on frequency of contacts, not speed.

2. HIGH KNEES:

Purpose: Develop knee drive (using the hip flexors) and encourage a stiff ankle on contact.

Execution:
– Run on the spot with knees as high as you can whilst maintaining an upright posture.
– Pump the arms in time with your legs (opposite arm to leg).

3. OPEN/CLOSE GATE.

Purpose: Warm Up the hip flexors through hip flexion and abduction.

Execution:
– Keep hips and shoulders facing forwards.
– Whilst stepping forwards bring the knee up and out (open gate).
– Step with the other leg and bring the leg back over, i.e. up and in (close gate).
– Imagine you are stepping over a small hurdle.

3. HIGH KICKS.

Purpose: Dynamic stretch for the hamstrings.

Execution:
– Keep an upright posture.
– Kit up to the opposite hand at shoulder height.
– Ensure the leg is somewhat straight.
– Do not round the back just to get the leg higher.

 

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