29 Jul '16, 7pm

4 warm-up drills to do before speedwork

Skip slowly forward, keeping strides short and focusing on driving off each leg at the back of the skip to propel you up and forward. 2/ High knees Run forward using small quick strides, bringing each knee to hip height but keeping the foot behind the knee. Land lightly, do not lean back, and remember to use your arms. 3/ Bum kicks Bring your heels up towards your bottom while keeping your thighs vertical as you move slowly forward. This improves hamstring recruitment and helps avoid quad dominance. 4/ Sideways jumping jacks Start to jump sideways, bringing arms overhead and down, and legs apart and together. This strengthens your lateral muscles and develops spring. Change direction halfway.

Full article: http://www.runnersworld.co.uk/training/4-warm-up-drills-t...

Tweets

ROLEX Movement Holders 4

ROLEX Movement Holders 4

dental-emergency.info 02 Aug '16, 12am

Details and Price (eBay Sponsored Link)

China, Russia plan joint military drills in Sou...

militarytimes.com 28 Jul '16, 11am

China, Russia plan joint military drills in South China Sea China's military says it will hold joint exercises with Russia...

How To Run A Great Marketing Brainstorm: The Cr...

portent.com 28 Jul '16, 7pm

Group Trust Putting yourself out there with a crazy idea is scary. This is something we’re great at as kids. A few years b...

4 Post-Conversion Autoresponder Tactics to Keep...

searchenginejournal.com 31 Jul '16, 11am

When I first launched AnnHandley.com’s email subscription option, I used to thank new signups, as I do now. But the questi...

RnR Philly Training Week 4

RnR Philly Training Week 4

runningwithattitude.com 25 Jul '16, 12am

So just 11.3 miles this week. But thanks to sticking to the plan of rest, rolling and icing – plus a trip to my massage th...