Learn to Run: Week 1

Learn to Run: Week 1

What a great first week!  We are so excited to Learn to Run with you.  You may be thinking, “What a great first class, now what!”  And that my friends is why I am sending you this blog post.  Each week after class we will send you a link to a blog post with three or four exercises that we hope you can do between now and next Sunday.  We also want you to find time to get outside and move.  If you’re not sure how and when to run, that is no problem check out the following ideas.  And of course if you have questions feel free to contact us at The Pilates Studio with any questions.

Brand New Runner If you are brand new to running, you want to get outside and walk/run for at least thirty minutes a few days  (4-5) next week.  Feel free to do the exercises below before you run.

Already Running If you are already running, then keep training and simply add these exercises in.

Recovering from an injury If you are a runner that is recovering from an injury try the following protocol.

  1. Go run and stop when you feel pain (this is establishing your baseline)
  2. Once the baseline is established, take two runs at 60% of the baseline
  3. On the third run try 80% of your baseline.
  4. Rinse and repeat 60-60-80

Now on to the exercises…Don’t worry it’s just three exercises that will get us all to Learn to Run!

First for hip extension – we have the single leg bridge

Next for thoracic extension and ankle dorsi flexion – We have the quadruped cat and cow

Finally for control of the Hip Socket: Quadruped to Star

I also want to be sure that you know about RUNITY.  This is the coaches training that Nate and I took to Learn all of this stuff.  RUNITY is what brought me from a perpetual beginner to someone who actually could run.  If you find that you love this stuff as much as I do, there are some great online courses and resources, that can provide some of the science behind the conditioning exercises that we do.  I hope to bring Juan or Blas to the valley again sometime in 2019!

 

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