"Create a definite plan for carrying out your desire and begin at once, whether you are ready or not, to put this plan into action"
-Napoleon Hill
WEBSITE: Hit your target areashttp://www.fitnessmagazine.com/workout/lose-weight/total-body/tone-your-trouble-zones-workout/?page=1
FUEL UP FIRST...
1. 14-20 oz of water about 3 hours before a run
2. Eat a high carb, low fiber food such as a banana, peanut butter or orange juice
3. For long runs, have your energy gel right before you head out the door (and grab a few for mid-run fuel ups)
AN HOUR BEFORE...1. Do a quick 10 minute warm up with a light jog, brisk walk or jumping jacks
2. Hamstring stretch-lay on back and extend a leg, grabbing above or below the knee. Hold the stretch for 4-5 deep breaths before switching
3. Calf stretch-on a step, allow your heel to hang off while you keep a slight bend in your knee
4. Quad stretch-bend your leg behind you at the knee and bring your heel to your glutes. Keep your knees together and extend the opposite hand in front of you for balance.
10 MINUTES BEFORE...1. Leg Skips-start with legs together and arms by you side. Swing your right leg out to the right and hop onto your left leg as your arms extend out to the side. Switch to the left leg.
2. B Skips-Start with legs together and arms by side. Hop straight up bringing knee to chest and extend leg forward to land in front of you with your legs under your hips.
3. Butt kicks-the name says it all! 30 seconds jogging while kicking your glutes with your heels.
4. Run backwards-for 30 more seconds, run backwards extending leg behind you and swinging your arms.
5 MINUTES BEFORE...1. 4-6 strides for 30 seconds each, increasing speed on each one
2. Relax, lose the jitters and enjoy the run!!
Yes, running takes lots of effort and life choices but the pay-off and feeling you get from a good run is so worth it!
What do you do before your runs?
Megan
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