A good warm up is important for preventing injuries
and preparing your body to perform. Next
time you head out the door for a run, try these 5 Burdenko warm up exercises
that Eric Chandler, a Certified Strength & Conditioning Specialist and
Certified Burdenko Method Instructor, picked out with runners specifically in
mind.
and preparing your body to perform. Next
time you head out the door for a run, try these 5 Burdenko warm up exercises
that Eric Chandler, a Certified Strength & Conditioning Specialist and
Certified Burdenko Method Instructor, picked out with runners specifically in
mind.
Warm up by walking for 3-5 minutes. Perform 10 repetitions of each exercise. Gradually move through greater range of
motion. Do not perform any exercise that
causes or increases pain.
motion. Do not perform any exercise that
causes or increases pain.
Wake Up Call
Take a small
step forward white extending your arms overhead. Clap! Return to start position
and repeat with the other leg. Gradually take bigger steps forward until you
are lunging.
step forward white extending your arms overhead. Clap! Return to start position
and repeat with the other leg. Gradually take bigger steps forward until you
are lunging.
Weight Shift Catch
Shift weight
to one leg and simultaneously catch and lift the knee with both arms and pull
the knee to chest, hold the balance.
Return to start position and repeat with the other leg.
to one leg and simultaneously catch and lift the knee with both arms and pull
the knee to chest, hold the balance.
Return to start position and repeat with the other leg.
Squat Hurdles
Squat with
arms straight forward at shoulder level. As you stand, mimic hurdle motion: one
leg kicks out straight, touching the foot with your opposite hand. Other arm
extends back. Squat and repeat with the opposite hand and foot. Get the motion
in rhythm, kicking knee is straight, weight bearing leg is on the ball of the
foot.
arms straight forward at shoulder level. As you stand, mimic hurdle motion: one
leg kicks out straight, touching the foot with your opposite hand. Other arm
extends back. Squat and repeat with the opposite hand and foot. Get the motion
in rhythm, kicking knee is straight, weight bearing leg is on the ball of the
foot.
High Knees/High Heels
Perform 3 high
knees with alternating arm swings then 3 butt kicks, lifting the heel towards
the buttocks, continuing with the arm swing.
knees with alternating arm swings then 3 butt kicks, lifting the heel towards
the buttocks, continuing with the arm swing.
Power Stride
Start with one
foot in front of the other. Drive up
with the back leg to a high knee with opposite arm in the air. You can take it one step forward and go all
the way up to your toes on the stable leg.
Continue for 10 repetitions and repeat to the other side.
foot in front of the other. Drive up
with the back leg to a high knee with opposite arm in the air. You can take it one step forward and go all
the way up to your toes on the stable leg.
Continue for 10 repetitions and repeat to the other side.
Blog post by Jen Skiba.
