The aim of the posts are to inspire you to keep pounding the pavements throughout the colder weather, to share knowledge with you and of course, to inspire you to Run With Us!
Warming up before your run is essential for avoiding injury in the Winter months. Fortunately just 30 seconds of each of the following exercises will switch on the muscles used for running and activate your nervous system. Stretching cold muscles (particularly in static stretches) can lead to injury and stepping out in the cold Winter air can have a similarly negative effect.
The cool air shocks the muscles, reducing blood flow causing them to feel tighter and leaving them prone to injury. By doing a few minutes of active, or dynamic stretching before you head off you can improve your running and reduce the risk of injury.
Here is the first exercise to open up your hips and to prevent tight hip flexors (very common with runners!). Start in a seated position on the floor or on a mat with your knees at 90 degrees. Flip just the knees over to the other side and rotate your torso as you do so, following the direction of the knees. Keep repeating this movement, holding the rotation for a couple of seconds each time.
DEEP SQUAT HOLD AND FROG SQUAT
ACHILLES AND CALF MUSCLES STRETCH
Do you warm up before you go out to run?!
Yasmine is a West London based Personal Trainer, Running Coach and founder of Say Fitness Personal Training. Having worked as a Graphic Designer and Brand Manager for 10 years, including a stint as a University Lecturer at a private University in California, she decided to pack away the desk job and combine her talents in teaching and fitness with her love of marketing and branding to qualify as a Personal Trainer. Now as a dedicated and passionate Personal Trainer with a diverse skill set, Yasmine aims to help you change your lifestyle habits and set realistic goals for a happier and healthier mind and body!