10-15 reps of each:

  • Leg swings - forward/backwards

  • Standing twists

  • Calf stretch moving knee over toes, left & right

  • Hamstring stretch walk

  • Outside ankle stretch walk

  • Inside ankle stretch

  • Ankle circles

  • Walking lunges

A, B, C's:

  • 1 length of A’s on right leg and left leg

  • 1 length of B’s on right leg and left leg

  • 1 length of C’s on right leg and left leg

  • 1 length of ABC’s on right leg and left leg

Cadence Run with Metronome:

  • Run at 70-80 BPM for 2-3 minutes

  • If you are able, work your way up to 90 BPM for 2-3 minutes

Prior to each of our scheduled Thursday and Sunday runs we'll be heading to the school track on Humbert street 15 minutes early to go through our warm-up. We encourage everyone to join us if they can, as well as implement it on each of your runs outside of the Academy. You're body will perform better, faster and you'll have a greater chance of avoiding injury if you've warmed-up properly! 

See you soon runners!

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