Foot Strike Science teamed up with Adam Smith, to produce a series of videos for warming up, preventing injury and developing run specific core strength. Adam is a chartered physio who has worked as a strength and conditioning advisor at elite level in sport. Amongst his employers are England Rugby Union, New Zealand All Blacks and Australia Rugby League. Adam’s current interest is ultra distance trail running and he’s entered in the Montane Lakeland 50, July 2012. Adam will be contributing to our blogs and working to develop Foot Strike Science, based at The Endurance Store.
This warm up routine is a simple sequence of exercises which can be completed before running. Complete the lunge routine as 5 repetitions per lunge (5 forwards, 5 side etc), complete 5 sequences of the hand walk and 10 of the upper and lower body rotations.
The strength routine should be completed twice per week, following a run session. Start with 1×10 repetitions progressing to 2×10 after 2-4 weeks. For single leg squats start with 1×5 and progress to 2×8.
The core routine should be completed ideally 3 times per week, holding static exercises for 30 seconds+ with good form and completing twice each. For alternate legs and vertical legs (last 2 exercise) start with 2×10 and progress.
The injury prevention routine should be completed ideally 3 times per week. The hip thrust and bridge exercises should be completed 2×10 progressing to 3×10 after 2-4 weeks, all others 1×10 progressing to 2×10.
The flexibility routine should be completed following each run session, stretches should be completed 3 times each for 30 seconds.
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