Photograph: Pond5
Olympic sprinter Tori Bowie is aware of a factor or two about having a very good run. A 3-time medalist on the Rio Olympics (gold within the 4×100-meter relay, silver in 100-meter sprint and bronze within the 200-meter), she’s at all times able to shatter information and rating a brand new PR. So we needed in on her secrets and techniques. In addition to revealing her 20-minute lodge exercise, Bowie shared three must-do operating drills she does earlier than virtually each run. Comply with her result in step up your personal operating recreation and snag some end line medals of your personal.
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Three Working Drills to Add to Your Heat-Up
A dynamic warm-up preps your muscle groups for the motion that’s about to come back. Earlier than you set out for a jog, steal these three operating drills from Bowie. They activate your glutes, so you possibly can drive by way of every stride with ease. Plus, they get blood flowing to your hips and legs so that you’re poised for some critically fast steps.
1. Donkey Kicks
How one can: Begin on fingers and knees, wrists beneath shoulders and knees beneath hips, abs engaged (a). Flex your proper foot and elevate it straight up towards the ceiling, retaining your knee bent at a 90-degree angle (b). Proceed to push it upward, above hip peak, for 10 reps. Then swap sides.
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2. Knee Circles
How one can: Begin on fingers and knees, wrists beneath shoulders and knees beneath hips, abs engaged (a). Raise your proper knee straight up and out to the aspect (b). Pull your knee ahead and round to create a round movement (c). Repeat for 10 reps, then swap sides.
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3. Hip Flexion
How one can: Sit on the ground, along with your proper leg prolonged in entrance of you and your left leg bent so your foot is by your butt (a). Flexing your proper foot and retaining your knee straight, use your abs and hip muscle groups to elevate your proper leg straight up (b). Repeat for 10 reps, then swap sides.
Want extra recommendations on the way to run quicker and with higher type? Try these 50 operating assets.
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