Post Run Strength Flow
If you enjoy running and want to continue to run pain free, you might want to consider adding a strength and mobility flow into your daily/weekly routine. As you get older your muscles get weaker and joints get stiffer. The saying 'if you don't use you it, you lose it' 100% applied to your muscles and joints
It can be really hard to fit everything you need into your day. Some days just fitting in a run can be a big accomplishment! So thinking about adding a post run strength flow and/or mobility flow to your day might seem a little daunting....
That's why I came up with a super quick 13 min post run strength flow that tries to target all the important muscle groups, to give you the most bang for your buck!
This video may be a little challenging and I didn't give modifications until round two (my bad). But please feel free to modify any of the movements to better fit your body. Here are some modification recommendations:
▶︎ Single leg dead lift: use less (or no) weight, if balance is an issue hold on to a chair or wall
▶︎ Planks: you plank on your hands or forearms, you can also drop down to your knees and take as many breaks as you need (form matters)
▶︎ Rear Foot Elevated Split Squat: bring the back foot to the ground and just do reverse lunges
▶︎ Push ups: go on your knees or stand up and do them on the back of a chair or a wall
👉What you need for this class is a chair (or couch), kettlebell (dumbbell/weight) and potentially a half foam roller (or a rolled up towel). 👈
For optimal muscle strength improvements try doing this post run strength flow 2-3 times per week for 1-2 months. As you start to get stronger feel free to slowly start adding weight (no more than 5 lbs per week increase).
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a personalized treatment plan and is intended for general education and demonstration purposes only. Perform the moves in this content at your own risk. These moves may not be appropriate for your specific situation, so get approval and guidance from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop immediately and contact your healthcare provider. Don’t use this content to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare provider or to replace the advice they give you. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or content, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself.