WARM UP FOR THE NORTH WEST 10K THE RIGHT WAY

The North West 10k is on tomorrow Sunday 4th of May at 2pm and there will be thousands attending.

There will be walkers, joggers and runners all taking on the challenge to complete the busiest race of the season.

Our next Lean in 2019 program starts on May 13™ if you would like to get fit, lose some weight and have some fun in the process, you can sign up now though the link below.
https://www.rushefitness.ie/class/lean-in-2019-gym-plan/

With the 10k being so popular for the recreational runner, I have a warm up routine that you can do to help loosen you out before the race.

The Main reason warming up is important is that it may help prevent any injuries or strains from occurring.

For most turning up to the race, it sometimes can be a matter of turning up and just starting, with no pre warm up or mobility routine beforehand.

This wouldn’t the best option.

Some still tend to just do some static stretching before a run and while it is still beneficial after the run, dynamic stretching or a mobility routine is the preferred choice for getting the body primed to run.

The main purpose of the warm up is to get the muscles and joints loosened up and to elevate the heart rate slightly so you get some blood pumping through your muscles and around your body.

This makes it easier to get started once the race begins and it won’t take a kilometre or two for you to loosen out and get into your stride.

When you get to the race, find an area and start to do some walking for a few minutes to get loosened out if you have been sitting all morning.

You can then go into a slight jog to get some blood pumping through your muscles.

If you can’t find a suitable area for this, you can do some light Jumping Jacks, Strides, Body weight Squats etc to get the heart rate up also.

Once you have a few minutes of this done, you can move into your dynamic mobility routine.

This will help to loosen your joints even more and will have a big effect on your running.

We will look at working on the main parts involved and will work through these in a short routine that can be done on the spot.

The main parts are;

  • Ankle
  • Hamstrings and Glutes
  • Quads
  • Hips
  • Thoracic and Lumbar spine
  • Shoulders

You will do each of these for 8 repetitions on each side and just move from one exercise to the next with no real break between them. Make sure the heels stay on the ground for the ankle mobility and the squat to stand.

This can be done 2- times depending on how stiff you are feeling.

  1. SQUAT TO STAND

 2. KNEE HUGS

3. BUTT KICKS

4. GROINERS

5 SIDE LYING ROTATIONS 

6 ARM SWINGS 

7 ANKLE MOBILITY

These are 7 simple exercises that you can do to help loosen you out before the race and should leave you feeling better and more prepared for your run.

With the added benefit of helping to prevent injuries and strains and sprains, there is no reason you shouldn’t do them.

All the best to everyone who is taking part tomorrow, I hope we all have a safe and satisfying North West 10k.
#Leainin2019

These are just some of the tips I give to the members from my Lean in 2019 program.

Our next block of classes starts on May 13™ and if you want to get in shape for Summer, we can help you to get a head start on that now.

You can find out more through the link below.
https://www.rushefitness.ie/class/lean-in-2019-gym-plan/

 * Emmet is the owner and operator of Rushe Fitness LTD

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