Thanks - I enjoyed it a lot, and other than the weirdness with the corrals I thought it was smoothly run.
So, I do this before about half my runs, and always before runs that involve faster-than-easy pacing and before races. It came from a website originally but has evolved over time and continues to change, but right now it is:
1) Optionally, pushups (I haven't done them in a while until recently so it's just a set of 10, but I have worked up to sets of 25 in the past)
2) 10-12 bird dogs (first one side, then the other)
3) Pushups
4) 15-20 glute bridges 10 (per leg) bicycle crunches 5-10 more glute bridges (the bicycles make my lower back hurt a little so doing more glute bridges helps it feel better)
When I have less time I omit the pushups at the beginning and the end, and sometimes I don't do them at all.
I used to also do planks with leg lifts, and side planks, but I haven't done those in a while, not sure why. Maybe I should include them again.
Anyway, my main reason for doing this routine before a run is to activate my glutes, so that I run from the butt and not from the thighs; it's kind of a "pre-hab" type thing suggested by my PT after I herniated a disc and had a long recovery.
I also have decided I really need to be more flexible (my flexibility sucks) and so I'm going to give yoga another try. (I've gone to classes before and hated it, partly because my flexibility sucks.)
no subject
So, I do this before about half my runs, and always before runs that involve faster-than-easy pacing and before races. It came from a website originally but has evolved over time and continues to change, but right now it is:
1) Optionally, pushups (I haven't done them in a while until recently so it's just a set of 10, but I have worked up to sets of 25 in the past)
2) 10-12 bird dogs (first one side, then the other)
3) Pushups
4) 15-20 glute bridges
10 (per leg) bicycle crunches
5-10 more glute bridges (the bicycles make my lower back hurt a little so doing more glute bridges helps it feel better)
5) Pushups
6) First one side, then the other: 10-12 leg lifts
10-12 clamshells
7) Optionally, more pushups
When I have less time I omit the pushups at the beginning and the end, and sometimes I don't do them at all.
I used to also do planks with leg lifts, and side planks, but I haven't done those in a while, not sure why. Maybe I should include them again.
Anyway, my main reason for doing this routine before a run is to activate my glutes, so that I run from the butt and not from the thighs; it's kind of a "pre-hab" type thing suggested by my PT after I herniated a disc and had a long recovery.
I also have decided I really need to be more flexible (my flexibility sucks) and so I'm going to give yoga another try. (I've gone to classes before and hated it, partly because my flexibility sucks.)