Run the Wrong WayPosted on December 16th, 2011 No commentsThis is the third in our series of Dynamic Warm-Ups. We’ve been teaching just a few each week at our Couch to 5K program. Part 1 - Dynamic Warm Ups. Part 2 - Zombie Warm Ups.
So far in our routine we’ve awakened and activated the hip flexor, warmed up the quadriceps by putting them through a full range of motion, activated the small stabilizing muscles in the legs, and warmed up the hamstring and glutes. Backwards running and backpedaling bring power movements in to play while also getting the feet moving.
- Push with front leg
- Reach with rear leg
- Exagerate the arm motion and really throw them in front of you
The backwards run fully activates the hamstring and calf muscles with the hard push off to propel your body to the rear.
This is the same motion that a pass defender uses in football as he moves backwards from the line of scrimmage.
- Feet under hips
- Hips under shoulders
- Quick push off to the rear
Fully activates quadriceps.
By the time you get done with the eight exercises we’ve introduced so far, your heart rate should be elevated and except on the coldest days, you’ll probably be sweating a bit.