A Runner's Guide to Performance Health

THIS WEEK'S PERFORMANCE CARE:


This week we are speaking to our runners.

Below are my go to exercises for runner's to maintain health throughout the entire chain.

I recommend that you implement a structured and appropriate strength training routine to complement your endurance.

These exercises are built to complement your hybrid strength/endurance program. **Video links attached to each exercise.


THE ANKLE/CALVES:

Perform as a circuit x 3 rounds, with 30 sec rest between each exercise:

Eccentric Gastroc Lengthening x 5/side with 5 sec lower

Downdog Toe Taps x 10/side

Reverse Step Ups x 10/side

Ankle Marches x 10/side


Choose 2-3 running sessions and perform this amazing

Yoga for the Feet video post run!


THE HIPS:

Seated IT Band Stretch x 2 min/side

Hip Internal Rotation Mobility x spend 5 min/side

IT band stretch of choice from these options x 2 min/side

Hip External Rotation Mobility x spend 5 min/side

Shin box + Hip Extension x 10/side

Banded Psoas Eccentrics x 8/side (5 sec lowers)


Once a week perform a 30-45 min yin yoga for the lower body.


THE CORE:


Reverse Hypers x 10 with 3 sec hold at top

Plank Holds x 10/side

Glute Bridge Marches x 10/side

Side Planks x 1 min/side

Hollow Hold x 30 sec into Swimmers x 30 sec

As with everything...


Everything I program at AlphaFemme is intentional.  From the strength days, to the rest days, to the flow days, to the warmup, cool downs, contemplations, monthly live calls...literally everything. At AlphaFemme, I believe how you do one thing is representative of your relationship to that thing and most likely representative of the relationship to yourself.  Our Embodied Warrior program allows for connection to the body, while also becoming deeply aware of your relationship to self. 

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Thank you for supporting the mission of AlphaFemme by honoring and supporting the vessel that keeps you moving daily.


©2019 by Danielle McGinnis.
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