The Best 5-Minute Warm-Up to Do Before a Run

Amber Venerable 4 Planks Variations With Knee Drives "This 'triple threat' addition to a traditional plank is an excellent war

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Amber Venerable

4

Planks Variations With Knee Drives

"This 'triple threat' addition to a traditional plank is an excellent warm-up for the core and helps develop hip mobility—which is key in running," Darby says.

  • Start in high plank with feet hip distance apart.
  • Keeping your core engaged and hips neutral, drive one knee to the opposite elbow. Return to plank and drive the same knee to your chest. Return to plank and drive the same knee to the outside of the same-side arm.
  • Repeat on the other leg. Continue alternating sides for 45 to 60 seconds.

Amber Venerable

5

Glute Bridges With Knee Drives

"This exercise is great for strengthening the posterior chain and lengthening the quads while improving core stabilization—all necessary components for an optimal running gait," Darby says.

  • Lie on your back with knees bent and feet flat on the floor.
  • Push through your heels to lift your hips up while engaging your hamstrings and squeezing your glutes.
  • Hold the bridge and engaging your core, drive one knee to the same-side shoulder. Return to the bridge and lower your pelvis to the ground before repeating on the opposite side.
  • Continue alternating sides for 45 to 60 seconds.

Trainer

Robbie Ann Darby

is wearing a Montiel sports bra (similar styles at

montiel.com

), Lululemon Fast & Free Crop II leggings (

lululemon.com

, $118), New Balance Fresh Foam 1080v7 sneakers (

newbalance.com

, $150), and a Fitbit Charge 2 HR (

fitbit.com

, $130).

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