9 running drills and warm up routines for the entire family are courtesy of my oldest daughter who is a track and field runner and recruited us during vacation to join in her warm up routine. Those who know me know my love for running and summer weather offers so many opportunities not to make excuses.
Here are the 9 running drills and warm up routines for the entire family she performs at home, on the road or at track to stay ready.
Running laps or Jumping Rope
Running or jumping rope is a great way to burn calories. Running 30 minutes or jumping rope for 10 minutes works the cardio system, tones and shapes the legs. Jumping rope is one of the best total-body workouts you can find, as it uses virtually all the major muscle groups in your body. Jumping rope for just a short duration helps build your muscles and burn fat. The best indicator that jumping rope works your abs is the burn you feel after skipping for a few minutes.
Arm Rotations
Arm up exercise is a very good exercise which helps to warm-up your shoulder and upper back. While performing arm rotation, your hands should be stretch to the shoulder level and moved in a spherical motion. Targets your Shoulders, upper back, chest, triceps, biceps, and abs.
Toy Soldiers
This dynamic stretch is used to stretch the legs and warm-up the lower body. The Toy Soldier stretch works on areas such as hips, hamstrings, glutes. In contrast to traditional static stretches, dynamic stretches involve smooth and steady movement within a natural range of motion in order to warm-up muscles and tendons.
Butt Kicks
The butt kicks exercise is a great cardiovascular move that warms up the body, keeps the heart rate up and helps you burn some calories. This is a great warm up exercise for your legs because it strengthens the hamstrings and helps prevent injuries.
Planks and Side planks
Planks and side planks are great exercises for strengthening your deep inner core and that’s important because those muscles support and control your spine and pelvis—the foundation of basically everything you do and including in your workout routine has benefits beyond that forever plank hold.
Ankle Circles
Performing ankle circles loosens the muscles and tendons in the leg and the joint around the foot. … Doing ankle circles just a few times per week can help you improve flexibility, range of motion and can improve your overall comfort while walking and standing.
Neck Rolls
The neck roll is a dynamic stretching exercise that relaxes and stretches the neck muscles and the cervical spine. This exercise can help alleviate any discomfort or stiffness associated with neck strain and can help prevent neck injuries and pain.
Knee High
Knee high exercise can help you to target and strengthen your inner thigh and outer hip areas. However, as your body works to maintain balance on the standing leg during the exercise, you can isometrically tone your calf, quadriceps, hamstrings and buttock muscles on the standing leg.
Hip Circle
Hip circles are a great dynamic stretching exercise. This exercise helps to loosen the lower back and hip muscles, strengthens the core and trims the waist. This is also a great exercise for relieving stress and tension and improving your flexibility.
We had a post workout celebration when we were done because we knew we worked every muscle in our body after those 9 running drills and warm up routines for the entire family. I have been encouraging Babygirl to stay on top of her routine because I see how she loves running those tracks and I couldn’t be more proud!
