It’s that time of year again – Melbourne Marathon is coming up soon. You may have been training exclusively for this event, or perhaps this is the last of several marathons you are doing this year. Either way, it’s too close for you to be getting any niggles or injuries. Now is not the time to be slack in your warm up!
You need to start by getting your muscles, joints and ligaments mobile so you can train as hard as you need to. Stretching cold muscles is not a good idea, so always start with some mobility work.
Begin with some hip circles. Make some big circular motions by pushing your hips out in front of you, then to the side, behind you, and to the other side. Do 10 hip circles both clockwise and anti-clockwise.
Next move onto some side lunges by standing with an awkwardly wide stance and toes angled out. Do 10 alternating lunges on each side with your knees tracking over your toes. Try to get a bit lower each time as you give your inner thighs a light stretch.
Move onto some leg swings. You can hold onto something for support if you like. Simply stand on one leg, while swinging the other backwards and forwards.
After 10 easy swings on each leg, follow that with 10 higher and faster swings on each leg.
Next move onto some walking lunges – about 15 on each leg. Keep your torso nice and vertical, and make sure your feet point straight ahead and your knees track in line over your feet.
After that do 20 arm rotations as if you are doing freestyle, then again like backstroke.
Your body should feel mobile and ready to train after that.
A cool down walk followed by some stretching is an ideal finish to your training session.
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