Total Body Pre-Run Warm Up
Ready to take your running game to the next level? Introducing Coach Amanda's Total Body Runner's Warm Up – a routine designed to optimize your entire body for peak performance. This isn't your average warm-up; it incorporates foam rolling and balance exercises to ensure you're fully prepared for your next run. Let's dive into what makes this warm-up so effective and why it's a game-changer for runners.
Optimal Breathing: Aligning the Ribs Over the Pelvis
The first component of this warm-up focuses on aligning your ribs over your pelvis for optimal breathing. Proper alignment allows you to take deep, efficient breaths, which is crucial for maintaining stamina and improving overall performance. Deep breathing not only fuels your muscles with oxygen but also helps calm your mind before you hit the pavement.
Foam Rolling: Thoracic Spine
Foam rolling the thoracic spine is essential for releasing tension and increasing mobility in your upper back. This helps improve posture and prevent stiffness, allowing for better running form and reduced risk of injury. By taking a few minutes to foam roll, you'll set the stage for a more fluid and comfortable run.
Warming Up the Spine, Hips, and Shoulders in Quadruped
In the quadruped position (on hands and knees), you'll warm up your spine, hips, and shoulders. This dynamic movement increases blood flow to these critical areas, enhancing flexibility and preparing your body for the demands of running. A well-warmed spine and hips mean better movement mechanics and less strain during your run.
Dynamic Stretching: Hamstrings and Quad/Hip Flexor Complex
Dynamic stretching targets the hamstrings and quad/hip flexor complex, essential for optimal running performance. These stretches improve flexibility and reduce the risk of strains, ensuring your muscles are ready for action. By dynamically stretching, you mimic the movements you'll perform during your run, making your warm-up more effective.
Glute Activation and Posterior Chain Activation
Strong glutes and a well-engaged posterior chain are key to powerful and efficient running. This warm-up includes various exercises to activate these muscle groups, enhancing your running form and reducing the risk of injuries. Activating your glutes also helps support your lower back and pelvis, providing a stable foundation for your run.
Balance Pivot Matrix: Foot, Ankle, and Knee Complex
The Balance Pivot Matrix is a unique component designed to prepare your entire body, with a primary focus on the foot, ankle, and knee complex. These balance exercises enhance stability and coordination, crucial for navigating various terrains and maintaining proper form. By incorporating balance work, you'll build resilience and prevent common running injuries.
Join the Badass Lady Gang Training Team
Coach Amanda's Total Body Runner's Warm Up is just one of the many resources we offer to help you unlock your running potential. Our Training Team provides customizable running plans, access to a comprehensive strength and yoga library, weekly zoom calls, and more. Whether you're looking for personalized coaching, training experiences, or running plans, we've got the perfect solution for you. Plus, our Strength for Runners subscription is designed to build the physical strength needed for any challenge.
Ready to elevate your training? Join our community, connect with like-minded women, and discover the full potential of your running journey. Together, we'll achieve our goals and become the best versions of ourselves.
Check out Coach Amanda's Total Body Runner's Warm Up video and get ready to feel empowered, energized, and unstoppable!
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