During this time of the year, many athletes find it difficult to warm-up, wake up their legs and be ready for the most demanding workouts. The causes can be of various types, certainly the most common are related to the season, the weather, the lock-down situation and the general demotivation.

What can you do?

Instead of following the usual protocol of the classic running warm-up phase, you can adopt a new routine and some exercises that will prepare your body to start the sessions with the muscles of the lower limbs more reactive and, in general, in a better condition.

Let’s see them together

Phase 1. Start with 5′ of fast walking, breath deeply and focus on positive images. Next, stop and perform 10 steps forward, 10 steps back, 10 left side steps and 10 right side steps. You will have drawn a cross

Phase 2. Start running slowly and warm-up for 20′. Once you have finished the warm-up phase you can move on to the next phase, phase 3.

Phase 3. This is the central phase in which you will have to perform a series of exercises in sequence, slowly but without stopping:

  • 10 side lunges, left and right
  • 10 calf springs (leaning against a tree, wall or other support you find)
  • 12” skip with high knees
  • 12” kickback exercises.

Your heart rate will increase rapidly and at this point you should be ready to start the workout.

Phase 4. End your routine with 10 pelvis circles to mobilize the hip, 10 on the left and 10 on the right, relaxing the body.

Now you are ready to go, good training! Do you need some more advice? Book a free appointment, without obligation, with a TRM Coach:

You can also download our * free * guide to planning your workouts here: EBOOK TO PLAN YOUR TRAINING SESSIONS

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Cristina Tasselli

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