RUNLAB WARM-UP

Takes about 10-15 minutes. Complete before every run to keep yourself Running Strong!

 

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, Cs:

  • 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

 

FUNCTIONAL FITNESS FOR RUNNING

Dhani Oks contributes to Canadian Running Magazine

 


RUN CREW LEADERS:

Jenny McConnell - Boston Marathon Qualifier, Coach, Academy RunCrew Co-Captain

Natalie Lodge - Academy RunCrew Co-Captain

Dhani Oks - Academy Of Lions Founder, Head Coach, Contributor to Canadian Running Magazine

Dr. Paul Oh - Performance Therapist, Chiropractor, Coach and Mobility Expert