For information on what's appropriate to wear/not wear to practice, see the Summer Information page.
Warm-up
Every warm up should begin with the Lunge Warm-up. Follow this with an easy jog. If at the track, 1 lap. Anywhere else, about 5 minutes. Then, stretch.
Lunge Warm-up - 5 reps on each leg for each set
1. Front Lunge *remember to keep your knee over your ankle
2. Front Lunge with twist
3. Lateral Lunge (to each side)
4. Diagonal Lunge (to the side and back)
5. Backward Lunge (kick butt and go into lunge backwards)
Here's a video showing the Lunge Warm up --> youtube.com
Or, you can read about it on this page --> runningtimes.com
Lunge Warm-up - 5 reps on each leg for each set
1. Front Lunge *remember to keep your knee over your ankle
2. Front Lunge with twist
3. Lateral Lunge (to each side)
4. Diagonal Lunge (to the side and back)
5. Backward Lunge (kick butt and go into lunge backwards)
Here's a video showing the Lunge Warm up --> youtube.com
Or, you can read about it on this page --> runningtimes.com
Workouts
MWF - The workouts will vary from conditioning to plyometrics to track workouts to long runs. Just show up and be ready to sweat.
TThS - (Tuesday, Thursday, Saturday) These are our "easy", recovery days. Be sure to warm up, stretch, and then cool down after. Remember, you are working on distance, not necessarily time. Run as far as you can at a pace that you can keep. DO NOT WALK. Keep track of what you do in your running log.
TThS - (Tuesday, Thursday, Saturday) These are our "easy", recovery days. Be sure to warm up, stretch, and then cool down after. Remember, you are working on distance, not necessarily time. Run as far as you can at a pace that you can keep. DO NOT WALK. Keep track of what you do in your running log.
Cool Down
Cool down should start with a nice steady jog(same length as warmup) and end with cool down routine. If you have only about 10 minutes, do the MYRTL Routine below.
MYRTL Routine - This routine is designed to help strengthen your hip girdle. There are 12 exercises, but once you get used to it, it should only take about 5 minutes. 1-7 done on ground, 8-12 done leaning on wall/fence.
Here is a video that shows how to do each - MYRTL ROUTINE VIDEO
1. Clams - 8 reps each leg
2. Lateral leg raises - 15 reps each leg (5 with neutral toe, 5 with toe down, 5 with toe up)
3. Donkey kicks - 8 reps each
4. Donkey whips - 5 reps each
5. Fire Hydrant - 8 reps each
6. Knee circle forward - 5 reps each
7. Knee circle backward - 5 reps each
8. Hurdle trail leg forward - 5 reps each
9. Hurdle trail leg backward - 5 reps each
10. Lateral leg swing - 5 reps each
11. Linear leg swing - 10 reps each
12. Linear leg swing knee bent - 10 reps each
MYRTL Routine - This routine is designed to help strengthen your hip girdle. There are 12 exercises, but once you get used to it, it should only take about 5 minutes. 1-7 done on ground, 8-12 done leaning on wall/fence.
Here is a video that shows how to do each - MYRTL ROUTINE VIDEO
1. Clams - 8 reps each leg
2. Lateral leg raises - 15 reps each leg (5 with neutral toe, 5 with toe down, 5 with toe up)
3. Donkey kicks - 8 reps each
4. Donkey whips - 5 reps each
5. Fire Hydrant - 8 reps each
6. Knee circle forward - 5 reps each
7. Knee circle backward - 5 reps each
8. Hurdle trail leg forward - 5 reps each
9. Hurdle trail leg backward - 5 reps each
10. Lateral leg swing - 5 reps each
11. Linear leg swing - 10 reps each
12. Linear leg swing knee bent - 10 reps each