After I ran in the Houston half marathon I took a couple months off from running to rest and get to a place where I could enjoy it again. In June, I started slowly getting back to running, but I haven’t exceeded the 3 mile mark since.
Over the years I have had many problems with my hips and shins when I am running a lot. Thankfully I grew up with two Physical Therapist for parents so we put together a 60 min workout to keep your body balanced and healthy while you train or just get back into the groove of running!
Note: You can run intermittently during the workout as seen below or you can knock out the work out, and then go get your milage!
- WARM UP!!
- Run 1/4 mile- always jog for a few minutes to warm up first. You don’t want to start stretching cold legs.
- Roll out your legs with a foam roller!
- Dynamic Warm up – 10 on each leg
- Knees to chest/ quad stretch
- Claves/ Hamstring stretch
- Hip Stretch
- Foreward/ Backward Kicks
- Side Lunges/ Sumo Squat
- Fire Hydrant
- Inch Worm
- Toe/Heel/ Outside Walks
- Run 1/4 mile
- Round 1 (x3)
- Monster Walks – 15 on each leg
- Steamboats – 45 on each leg
- Planks – 30 seconds (regular and side planks)
- Kettle Bell Swings – 15 with both hands, 15 with right and left hand
- Single Leg RDL – 15 on each leg
- Run 1/4 mile
- Round 2 (x3)
- Hand Clean with Squat – 15
- Pistol Squat – 15 on each leg
- Push ups – 15
- Bridges – 15
- Arm Flies – 15
- Run 1/4 mile
- Ab Circuit (x3)
- V-ups – 45
- Leg Raises – 45
- Planks – 30 seconds (regular and side planks)
- Ball Pull-in – 30
- Crunches – 45
- Run 1/4 mile
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