ACHIEVERS SPOTLIGHT

Running fitness

Active Lifestyle

Try these workouts to complement your run, jog or walk.

Are you a first-time runner or experienced runner? Either way, get the most out of this activity and avoid soreness by exercising key muscles: the quadriceps and hamstrings. According to Run Britain , dynamic stretches (drills with movement) are best as a warm-up and static stretches (holding a position) are best as a cool-down after your run.

Exercises for runners


Beginner (1):

Stretch your quadriceps, the muscles on the front of your thighs.

  1. Stand with your feet hip-width apart and your back straight.

  2. Raise your lower left leg and grab your left foot in your left hand.

  3. Hold your foot in line with your hip for 30 seconds.

  4. Repeat on the opposite side.



Advanced (2):

Use exercises called plyometrics to work the deeper muscles of your leg.

  1. Start by hopping back and forth over a line.

  2. Next, hop forward onto a step, landing on one leg.

  3. Then jump off and land on the same foot.

  4. Repeat with the opposite foot.


Exercises for Nordic walkers

Nordic walking exercises the whole body as you walk by incorporating walking poles, similar to ski poles, and applying force with each stride. Whether you’re just starting or already experienced, here are some additional workouts to add to your routine.


Beginner (3):

Use your pole to stretch every part of your body. Here’s a hamstring stretch:

  1. Plant both poles shoulder-width apart.

  2. Extend a leg straight out in front, heel on the ground and toes pointed up.

  3. Gently, bend the other knee while leaning forward with your back straight. Hold for 30 seconds.

  4. Repeat with the opposite leg.



Advanced (4):

Get the best of both worlds by engaging in Nordic running.

  1. Increase your stride gradually by pushing off with your toes.

  2. Go as fast as you can while still maintaining correct form.

  3. Practice moving faster for greater distances.

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