29 Sep '16, 11am

6 warm-up exercises to prep you for running (all you need is 10 minutes and a foam roller!)

6 warm-up exercises to prep you for running (all you need is 10 minutes and a foam roller!)

Sitting on a roller (with it placed just below your coccyx), cross one ankle above the knee of the other leg and roll the glute of the bent-leg side. Do 20 rolls. 2/ Calves Sitting on floor with your legs straight, place the roller under your lower legs, just above your Achilles tendons, and roll over it with your hips off the floor. Do 20 rolls. 3/ ITB (iliotibial band) Lying on your side, with the roller just above your knee, and using your forearm for balance, roll all the way up to your hip and back down again. Do 20 rolls on each side. 4/ Leg swings Using a rail or wall for balance, stand on one leg and swing the other leg, progressing to a full range of motion for both side-to-side and front-to-back swings. Do 10 reps on each leg. 5/ Thoracic spine rotation Standing in a split stance (one foot placed in front of the other), lift your arms out to your sides to shoulde...

Full article: http://www.runnersworld.co.uk/training/6-warm-up-exercise...

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