Most of you are probably familiar with the exercises on this video. But how many of you actually do them? Starting with the very basic movement of knee-to-chest warm up, add high knees to get your heart rate up, then improve your coordination with A-Skips for an added challenge. These drills are great to prevent low back, hip, or ankle pain.
KNEE TO CHEST
Target muscle
Hip and knee muscles and joints.
When it should be done
Before workouts, rest days.
Why is important for runners
Improves running form and efficiency, improves mobility.
Common injury can be avoided with the exercise
General low back hip pain.
Sets/reps
20 repetitions on each side.
HIGH KNEES
Target muscle
Hip and knee muscles and joints.
When it should be done
Before workouts, rest days.
Why is important for runners
Improves running form and efficiency, improves mobility, increases blood circulation.
Common injury can be avoided with the exercise
General low back hip, ankle pain.
Sets/reps
20 repetitions on each side or until body feel warmed up.
A-SKIPS
Target muscle
Hip and knee muscles and joints.
When it should be done
Before workouts, rest days.
Why is important for runners
Improves running form and efficiency, improves mobility, increases blood circulation.
Common injury can be avoided with the exercise
General low back hip, ankle pain.
Sets/reps
10 yards x2 or until body feel warmed up.
The exercises can seem very basic and easy, but if you do them mindfully and consistently, you’ll be surprised at how effective they can be on increasing your overall running form and efficiency.
Let’s do this!
* exercise by: Motoki Nakamura – Jaco Rehab PT
* video by: Odeelo Dayondon