Read without ads and support Scribd by becoming a Scribd Premium Reader.

Language:

Download

Go BackAdd Note

Link

Embed

Save for later

HamstringQuadricepsI know people who can do 50 burpees without stopping and lift heavy weights with ease but when they try

to run it does not always come naturally as it is a different type of tness. Don’t despair, whether you haverun before or not, training for a charity challenge and building your “running tness” up can be done easilyfollowing my plan below.Before you start any form of exercise a warm up is vital to get your muscles, joints and mind ready for theworkout. For running, start with a brisk walk then take to large slower strides and then back to a brisk walk.Alternate for a few minutes or until you feel warm enough to start a gentle jog. Once you feel your heartrate has increased and your body feels ready, stretch the following muscles for 8-10 seconds:• Calves – step forward with one foot, bend the front leg and lean forward keeping the rear heel on theoor to feel a stretch below the back knee.• Hamstrings and gluteals - step forward with one foot, bend the back leg and place hands on back thigh.Without arching your back, push the tailbone upwards until you feel a stretch in the upper back of yourfront leg.• Quadriceps - Stand with both feet together and lift one leg up and hold at the ankle. Press the heel in toyour bum, hips forward and your knees together to and feel the stretch in your thigh.• Inner thigh - Take a wide stance with your knees and toes in line, bend forward and pushing your innerthighs away with your arms until you feel a stretch in both inner thighs.• Chest - Stand up tall and take both arms behind you. Hold on to your hands and push them away fromyour body.• Upper back - Stand tall and bring both arms forward, interlocking your ngers and dropping the chin tothe chest as you round the shoulders forward.If you are new to running, you need to build up your “running tness”. Start by alternating between a 2minute brisk walk and a 2 minute jog, for 15-20 minutes. As you get tter increase the time you jog anddecrease the time you walk so that eventually you are jogging for the duration of the time.Once you can jog for 20 minutes without walking, increase the total running time by a couple of minutesuntil you reach your target distance.

by Dee Thresher.

Burpee

Tricep DipTo increase your tness and start using other muscles, incorporate one session per week of outdoor training:Warm up and start your usual run. Whenever you see a bench or low wall, add the following exercises for 30seconds each. If you need a recovery between each exercise, lightly jog or march on the spot.Do 3-6 sets of the following.• Step ups• Press ups• Burpees - bend down and place your hands on the bench, jump both feet out behind you, then back intowards the bench. Jump a third time, reaching your hands up towards the sky.• Tricep dips - sit down on the bench placing your hands on the bench on either side of your bottom, take yourbottom off the bench and start to bend and straighten your arms, whilst lowering your bottom up and down.• Star jumps• PlankAgain it is vital to warm up and jog for several minutes. Hill sprints are amazing for upping your tness andenable you to increase your speed and duration of your workout. Find a hill that will take you 10-20 secondsto sprint up. The tter you are, the steeper the hill should be.Sprint as fast as you can to the top of the hill, turn around and lightly jog or walk back down. Repeat straightaway. Do between 5 (as a beginner) and 20 sprints (as an advanced runner).