Healthy Running
Instructions
- Begin with Level I exercises.
- Perform Level I program for a minimum of one week - 2x a day.
- Do the exercises in order and in their entirety.
- Begin walking after doing the exercises for minimum of 20 minutes.
- After one week or when you are able to complete Level I program without difficulty begin Level II program.
- Perform Level II program for a minimum of one week - 2x a day.
- After your second week of Level II, begin to introduce running after doing your exercises.
- Start with 5 minutes running at a comfortable pace and walk for 1 minute. Repeat this for a total of 20 minutes.
- If you experience pain while running back off on the minutes and complete the running routine.
- Always consult a physician before beginning any exercise Program.
- Please contact an ADAPT trainer with any questions.
Level I
Pullovers - 20x (Laying on back with knees bent and feet flat on the floor, extend arms above chest and interlace fingers. Keeping arms straight lower hands toward the floor above your head as far as is comfortable then pull them back toward your waist; repeat back and forth.)
Supine Ruep Kicks - 2x20 each side (Laying on back with left knee bent and foot flat on the floor, and right leg laying flat on the floor slowly pull right knee up toward chest and then straighten leg back to the floor; repeat back and forth then switch legs.)
Active Shoulder Bridge - 2x10 (Lie on back with knees bent, feet flat on the floor and both knees and feet at hip width. Squeeze glutes raising hips and lower back off the floor and back down; repeat up and down.)
Hand Leg Opposites - 1:00 min (On hands and knees, raise and straighten right arm and left leg simultaneously until they are both straight and parallel with the floor and back down. Switch position of arms and legs and repeat.)
Cats & Dogs - 10x (On hands and knees with hands under shoulders and knees under hips, arch back up and pull chin to chest, then lower back toward floor and raise head up; repeat back and forth.)
Level II
Arm Circles - 25x each direction (Stand with feet straight ahead under hips, arms straight out from sides at shoulder level, thumbs pointing forward and palms down. Keeping arms straight, pinch shoulder blades together and make forward circles with arms. When done with forward circles, turn thumbs to point backwards, palms up and make backwards circles with arms.)
Standing Stork Walk - 1:00 min (Stand with hands behind head, pull left knee up to 90 degrees keep foot under knee toes hanging toward floor. Still with hands behind head, bring left foot down to the floor and pull right knee up; repeat up and down in place.)
Static Lunges - 20x each leg (Stand with hands behind head, right leg out in front of you and left leg behind. Bend both knees allowing your left leg to drop toward the floor, press feet into floor lifting hips and straightening legs. Repeat up and down then switch legs. Repeat other side.)
Downward Dog - 1:00 min (On hands and knees, with hands in front of and slightly wider than shoulders, knees under hips and toes curled under feet. Straighten legs by lifting knees off the floor, pressing heels towards the floor and lifting hips towards the sky; keep thighs tight and press chest toward legs and hold.)
Air Bench - 2:00 min (Stand with back against a wall, knees and ankles at hip width. Keeping back against the wall lower yourself into a sitting position against the wall so that knees are at 90 degrees and thighs are parallel with the floor; keeping weight in heels lightly press lower back into the wall. Make sure that your knees do not go out past ankles.)