2d • Sweat is Worship
The faster disciple warm up🏃🏾♀️💨
Trying to be the faster disciple?…Not sure who will get this but this running warm up is great for anyone wanting to run a mile, sprint, or go on a jog. Steps are below💪🏽
If you experience pain or discomfort when running in your knees, in your mid foot (plantar area), ankle, hips or back consider adding one of the options underneath the basic warmup💥
The primary focus of this warm up is to get your joints and nervous system prepped as well as get your gait mechanics in correct order for the effort you are about to put forward.
- Walking alternating Knee Hug
- Walking alternating quad stretch with overhead reach
- Walking alternating figure 4s
- Walking alternating hamstring scoops
- Worlds greatest stretch
- Lunge with reach
- Walking on toes
- Walking on heels
- Leg swings lateral and sagittal
- Pogos
- Snap downs
Knee💥
- Use assisted sissy squats and lying leg raises to warm up your quads & hip flexors.
Mid foot aka plantar💥
2. Roll your foot out on a lacrosse ball while making small stops around other parts & pushing into the ground. Do this one foot at a time and add some calf foam rolling for more.
Ankle💥
3. Try some ankle rolls, some inversion/eversion drills, or ankle stiffness drills to build more strength in your ankle.
Hips and back💥
4. Add some core activation or glute/hamstring/quad activation movements to your warm up. Think glute bridges, some hip abductions, a hamstring plank or 2, forward lunges with emphasis on knee travel, or anti rotation core movements.
These provide a great foundation for your run. Now all there is to do is to put on some good music, remind yourself of your goal for the session, use your effort as an active of worship, and give it your all!
Got any questions? Pop them in the chat💪🏽
We’re building out our running course for yall so stay tuned🗣️
Happy running🏃🏾♀️💨
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The faster disciple warm up🏃🏾♀️💨
