Friday, July 23, 2010

4 Warm-Ups for a Better Workout

I became "friends" with on Facebook last week and have been pleasantly surprised by their super-informative status updates.

Sidebar: How weird and crazy is the techno-world we live in?! I totally could never have imagined social networking when I was getting online using a dial-up modem to check my Juno email account in junior high!

Today they posted 4 Warm-Ups for a Better Workout. I am horribly guilty of cheating on my warmups, especially since static stretches are a no-no these days, so this was a nice reminder of what I should be doing!

  1. Hurdles - loosens tight hips
    Balance on right leg (hold a chair or wall for support) with left leg bent so heel is behind you. Rotate left leg out to left side and forward as if drawing a circle with knee. Do 15 times, then switch legs.

  2. Windmills - relaxes shoulder and neck
    Stand with arms at sides. Circle right arm up in front of you overhead, and then down behind you (like swimming the backstroke). Do 15 circles, then switch arms and repeat.

  3. Foot Rock-Overs - stretches calves
    Stand with feet staggered, right foot flat about 12 inches behind left foot, left toes lifted off floor. Shift weight forward, simultaneously lowering left toes and rolling onto ball of right foot, lifting right heel. Reverse to start. Do 15 times, switch feet, and repeat.

  4. Heel Raises - strengthens calves
    Stand with feet parallel, hip-width apart, hands on a chair or all for support, if needed. Lift heels and raise onto toes for two seconds, then lower. Do 15 times. Repeat with heels together and toes pointing out, then with toes together and heels out.

I'm going to start incorporating these into my pre-run warm-up routine (which pretty much consists of, um, nothing). Gearing up for a big 10-miler tomorrow - first double-digit run ever!

What is your warm-up routine?