1. 5 min. warm-up on a bike, treadmill, or brisk walk
2. Leg swings. 15 leg swings with each leg. Both front to back and side to side. (This is also a great for warm up your joints before a run!)
3. Back Lunge with Twist. From upright position, lunge backward as you begin to twist towards the "inside of front leg. As you drop into the deep lunge (you can put knee on the ground, I do) twist all the way around and "look behind you." Do 2-3 times on each side.
4. Walking Lunges. Lunge forward. Keep knee in line with foot. Your toes should stay in front of your knee. Do five on each leg.
5. Knee Grabs. Walk forward while bringing one knee to your chest and pulling up on it. Stand up to tall and hold. Switch Legs. Do five on each leg.
6. Step Ups
* Keeping an upright posture, Step up with your right foot (slowly, count to 5).
* Complete the step by standing, feet flat on the step.
* Step back down with the same leg and repeat 10-15 times. Do 2 sets on each leg.
Maintain a straight posture the whole time, using only your quadriceps and gluteus (buttock) muscles to lift your body weight up.
7. On the Ball.
Bridges. 2 sets, 10 reps.
Reverse Hypers. 2 sets, 10-15 reps.
Flutter Kicks. 2 sets, 10-15 reps.
Wall Squats. 2 sets, 10-15 reps.
Hamstring Curls. 2 sets, 10-15 reps.
8. 1-2 minutes on the foam roller - This is a great message for the IT band.
I have been doing this routine 2-3 times a week and will continue throughout my training. The leg swings, back lunges, knee grabs and walking lunges are great for before and after a run!
