"The workout is the easy part, it's the other 22 hours of the day that is difficult" -Josh Cox
Often athletes will find that the easiest part of their program is the workout, and the most neglected part is all the extra maintenance work that many know they should do, but often avoid because it's not sexy...
Stretching, mobility, hip strengthening exercises, etc.
Here's the reality: no, you don't run pr's by massaging your feet, but when you don't take care of the small things and they catch up with you, you don't run at all. You can't run a pr, lose weight, relax or any of the reasons you love to exercise when you're too injured to take part in activity. So the small things matter. Take care of your body, and it will not let you down.
Pre run: Lunge Matrix
3k-5k: 3-6 miles
5k-10k: 4-8 miles
10k-21k: 5-10 miles
21k+: 6-10 miles
Post workout strength:
A1. Shoulder Press 3-5 x 5 sets; rest 20 seconds
A2. Pull Ups 10 x 5 sets; Rest 5 minutes
B. Glute Ham Raise 10 x 4 sets; Rest 90 seconds
C. AMRAP Push Ups x 2; Rest 3 minutes
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