Oasis Zoo Run Week 11

I am on vacation this week so I am writing to you from the past!

Last week I shared with you some of my favourite tools that keep me motivated on my runs.  This week I thought I would share a few stretches that keep me limber and strong.  Try to incorporate these stretches after you run, or better yet add in some yoga as part of your cross training!  Follow each exercise listed below and repeat 3-5 times if you have time for a full stretch routine, or once follwing your run.  Enjoy!

Yoga For Strength:

Dead Lifts:

Stand on your right leg and have your left knee bent in front of you.  Inhale into position and as you exhale bring your torso parallel to the floor as you bring your left leg straight back and your arms towards the floor.  Repeat 10 times on each side.  You can add dumbbells for extra resistance and to increase the stretch in your hamstrings.

Squat with Leg Swing:

Stand with your feet hip distance apart.  Exhale into your squat and as you inhale stand and swing your right leg out to the right side.  Repeat 10 times  then switch sides.

Low Lunge:

From Downward Dog step your right foot forward between your hands, keeping the knee bent and above the ankle.  Your left knee is on the mat. You can leave your hands on the mat, or bring them on your right knee or over your head.  Hold for 5 breaths.  Switch sides.

(Benefits: Stretches hip flexors and strengthens hamstrings, quadriceps and glutes)

Half Splits:

From low lunge with right foot forward, bring your hands and hips back as you straighten your right leg.  Your right toes are up.  Lengthen your spine and fold over your right leg.  Hold for 5 Breaths. Repeat other side.

Downward Dog:

From table top, spread your fingers wide and palms flat.  Curl your toes under and push your tailbone up to create an inverted "V".  Your feet are hip width apart and your heels don't have to touch the mat.  Press  your chess back towards your thighs.  Hold for 5 breaths.

(Benefits: Stretches shoulders, hamstrings, calves and strengthens arms and legs)

Three Legged Dog (my favourite!)

From Downward dog lift your right leg up as high as you can, intending to stack the right hip on top of the left.  Bend your right knee and bring your toes towards the left.  Keep your knee high. Intend the left heel down and lengthen your spine and arms.  Hold for 3-5 breaths and then switch sides.

(Benefits: Opens the hips, stretches the back of your body and builds upper body strength)

Plank:

From Downward Dog shift your shoulders forward until they are over your wrists.  Press into your heels. Engage your core and create a straight line from your head to your heels. Hold for 5-10 breaths.

(Benefits: Builds upper body and core strength)

Standing Pigeon:

From standing, place your right ankle above your left knee.  Press through your right heel and slowly bend the left leg.  Bring your arms forward and parallel to the floor and bring your hips back.  Hold for 5-10 breaths then switch.

(Benefits: opens hips and strengthens the standing leg)

Standing Yoga Mudra:

From mountain pose, interlace your fingers behind your back.  Press your shoulder blades down and lift the chest. Inhale deeply, then exhale and fold forward from the hips.  Bring your arms away from your back.  Hold for 5 breaths.

(Benefits: stretches the legs, back and shoulders)

Week 11

Session 1 (71 min)

Warm-up: Walk slow & easy 5 minutes

Run 40 minutes. Walk 1 minute.

Run 20 minutes.

Cool-down: Walk slow & easy 5 minutes

Session 2 (54 min)

Warm-up: Walk slow & easy 5 minutes

Run 10 minutes. Walk 1 minute. Do this 4 times.
Cool-down: Walk slow & easy 5 minutes

Session 3 (57 min)

Warm-up: Walk slow & easy 5 minutes

Run 20 minutes. Walk 1 minute.

Run 15 minutes. Walk 1 minute.

Run 10 minutes.

Cool-down: Walk slow & easy 5 minutes