RUN 3 - Prehab
Run
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15m
This prehab programme is a set of exercises that underpin quality movement patterns. Do the prehab well and you form a strong foundation for running efficiently, fast and with fewer injuries. It is best to use the prehab as preparation before you get started on a big block of training and as maintenance through the season. Alternatively these exercises are ideal if you are unable to run due to an injury or just coming back from an injury. You may find the exercises challenging and you should expect it to take 4-6 weeks for the session to become much easier.
BEFORE STARTING: Make sure you are reasonably fit and do not have any current injuries. We recommend you consult your Doctor before you start any exercise programme.
EQUIPMENT: Exercise mat, wall
DURATION: 16 mins
SCHEDULE: 2-3 times per week
TIPS: Identify your areas of weaknesses and inflexibility, then focus on the exercises that address these areas
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RUN 4 - Core I
Thirteen minutes of pure core work specifically targeted at running. The exercises work you in all directions and in all positions to give you an all over, well balanced core workout. They build on the prehab exercises and progress you towards the higher level exercises in core II and the running...
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RUN 5 - Core II
Core II or the dynamic control exercises are a fun and different way of working the body. Full body balance and movement is challenged with some high level hops to finish. Core II can be started early on if you leave out the hops, however it is important to build up to the hops as running is esse...
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RUN 6 - Dynamic Warm Up
Gone are the days of static stretching before exercise. Here is a seven minute program of dynamic exercises that prepare the body for running with mobility and activation. We need sufficient range in our muscles and joints in order to run efficiently. However rather than stretching them slowly an...
