Strength and Mobility Exercises
2022 strength and Mobility Sequences
Myrtle Post Run Mobility
myrtle_routine.pdf |
Yoga Routine (23 min)
Other Core/yoga
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UIOWA DYNAMIC WARMUP TUTORIAL
https://uihc.org/health-topics/dynamic-warmup-runners
https://uihc.org/health-topics/dynamic-warmup-runners
Breathing Exercises
Strength Exercises
Core Strength Exercises
www.runnersworld.com/workouts/weekly-workout-dip-and-reach
http://www.runnersworld.com/workouts/10-essential-strength-exercises-for-runners
https://www.youtube.com/watch?v=EvwuTw6rjTY
http://www.runnersworld.com/workouts/weekly-workout-ab-sizzler
http://www.runnersworld.com/workouts/10-essential-strength-exercises-for-runners
https://www.youtube.com/watch?v=EvwuTw6rjTY
http://www.runnersworld.com/workouts/weekly-workout-ab-sizzler
Dynamic Stretching
https://www.youtube.com/watch?v=FJdU4GhdQf0
https://www.youtube.com/watch?v=pZolGpjfjIc
http://usat.ly/2bdj2yp
https://www.youtube.com/watch?v=pZolGpjfjIc
http://usat.ly/2bdj2yp
Balance Drills
Plyometrics and Form Drills
http://www.runnersworld.com/workouts/5-drills-to-make-you-a-better-runner
https://www.youtube.com/watch?v=QsXIxsRxFVY
simplifaster.com/articles/effective-track-sprint-drills/
https://www.youtube.com/watch?v=QsXIxsRxFVY
simplifaster.com/articles/effective-track-sprint-drills/
Hill Sprints
Yoga
Shin Splint Prevention
http://www.runnersworld.com/the-body-shop/4-exercises-to-prevent-shin-splints
Training Resources
xc_training_pace_chart.pdf |
General Warnings
Get screened for iron levels and eat well: In the recent past, HHS runners have been checked by physicians to measure iron levels in their blood. It has been helpful for many to avoid persistent, unpredictable fatigue and injury. Check out the latest article:
http://trailrunnermag.com/component/content/article/160-injuries-and-treatment/2382-illness-injury-and-iron-deficiency
Proper clothing and sun protection. When it is colder, we expect all runners to bring warm clothes for practices and races. Long sleeve t-shirts and wind pants are good options. During the summer be sure to put on sunscreen. It won't interfere with your tan, but will protect your from harmful UV rays.
Water: When running in hot or cool weather, the body sweats to control its core temperature. It is critical to be drinking water frequently throughout the day, not just 10 minutes before a workout or race. Have a water bottle and use it.
Tick check: After runs in wooded or grassy areas it needs to be common practice to check yourself for ticks. Examining yourself in a post-run shower is a good way to do so.
Tend to your wounds: Once the season begins, initial aches and pains are impossible to avoid. A lack of training over the summer and poor footwear are common causes. If you have aching shins or knees, care for them. Run on grass and trails when possible. Use ice and massage sensitive areas at home at night. Foam rollers and tennis balls are highly recommended to message tender or tight muscles.
Watch for cars: Impatient and distracted drivers are a real threat to pedestrians and runners alike. Always watch for cars when crossing a road and always cross in a group (it is far more visible than an individual).
Allergies and asthma: If you have bee allergies you should always be running with your epi-pen and if you have asthma you should be using your inhaler as prescribed.
Diet: Eat smart. The foods your put in your body are your fuel. Why not use the best available? Challenge yourself to eat some fruits, vegetables, and whole grains. Limit the greasy, salty, and sugary stuff.
Need some recommendations:
http://www.runnersworld.com/nutrition-runners/best-foods-runners
http://trailrunnermag.com/component/content/article/160-injuries-and-treatment/2382-illness-injury-and-iron-deficiency
Proper clothing and sun protection. When it is colder, we expect all runners to bring warm clothes for practices and races. Long sleeve t-shirts and wind pants are good options. During the summer be sure to put on sunscreen. It won't interfere with your tan, but will protect your from harmful UV rays.
Water: When running in hot or cool weather, the body sweats to control its core temperature. It is critical to be drinking water frequently throughout the day, not just 10 minutes before a workout or race. Have a water bottle and use it.
Tick check: After runs in wooded or grassy areas it needs to be common practice to check yourself for ticks. Examining yourself in a post-run shower is a good way to do so.
Tend to your wounds: Once the season begins, initial aches and pains are impossible to avoid. A lack of training over the summer and poor footwear are common causes. If you have aching shins or knees, care for them. Run on grass and trails when possible. Use ice and massage sensitive areas at home at night. Foam rollers and tennis balls are highly recommended to message tender or tight muscles.
Watch for cars: Impatient and distracted drivers are a real threat to pedestrians and runners alike. Always watch for cars when crossing a road and always cross in a group (it is far more visible than an individual).
Allergies and asthma: If you have bee allergies you should always be running with your epi-pen and if you have asthma you should be using your inhaler as prescribed.
Diet: Eat smart. The foods your put in your body are your fuel. Why not use the best available? Challenge yourself to eat some fruits, vegetables, and whole grains. Limit the greasy, salty, and sugary stuff.
Need some recommendations:
http://www.runnersworld.com/nutrition-runners/best-foods-runners