CHICAGO AREA SCHOOL CLOSINGS AND EARLY DISMISSALS

Midday Fix: Marathon prep tips

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Cinco De Miler
May 5
9:30 a.m.
Montrose Harbor
Chicago

To register:
http://ramracing.racebx.com

For information on free fun runs Runs at Running Away Multisport:

www.runningawaymultisport.com

Five Must-Do Warmup Exercises before you Hit the Ground Running

Inchworms
Get down on the floor in a plank position.  Walk your feet in a few steps until you feel a stretch through your hamstrings.  Then walk your hands back out to plank position.  Repeat 8-12 reps.  Inchworms promote hamstring and calf flexibility, while also warming up shoulders and core muscles.

Balance toe touches
Stand on right foot.  Reach down and touch that foot with left hand kicking your left leg straight behind you.  As you come up kick your left leg straight out in front of you and touch toe with right foot.  Repeat 6-8 times one side then switch to other side.  These toe touches promote good balance and work muscles throughout the leg.

Knee grabs with calf raise
Pull one knee up and into your chest while raising up on the calf of the leg that is on the ground.   Repeat for 12-16 steps.    You will feel a good stretch through your hip, while warming up your quads and calves.

Walking lunges (with a jump)
Walking straight ahead, take a nice long step forward and drop the back knee towards the ground.  Goal is to get a nice 90 degree bend at each of the knees.  After a set of 12, repeat and add a jump off the foot on the ground when transitioning between legs.  Lunges will really start to engage those leg muscles and adding the jump will increase your heart rate.

Buttkicks (walking and running)
As you walk forward, bring your back heel to your butt. Repeat for 12-16 steps and then increase your heartrate by doing them in a run for 15-20 second intervals.  Repeat two to three times in the running format.  This drill will help promote a slight forward lean, which is good for your running form, and also prepare the hamstrings and quads for the work that is ahead of them on your run.

Tips for selecting gear:

Be sure to get the right shoe for your foot, professional fittings with proper socks help prevent injury.

When being fit for shorts make sure you don’t have tenting.  The short rides up and creates a tent look.

Just because it’s on sale doesn’t mean you have to buy it.  If you are iffy about something because you don’t know if you will wear it, DON’T BUY IT.  Spend the extra money and purchase product you will use it will pay off in the long run.

Prints are a great way to incorporate some style.  Mix it up.  Black, however slimming,  doesn’t let you have personality in your outfits.

For ladies, a bra top is just as important as shoes.  If you are in the wrong fitting bra it will make exercise uncomfortable.  You want to reach your goals. Feeling comfortable and being fit for a bra will help with that.

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