Normally I don’t “warm-up” at all. I do change diapers and gather burp clothes and baggies full of goldfish crackers before I go for a run, if that counts for anything. But then, once I’ve gotten the Menchildren down the steps and buckled into their seats, I just go.
And then Runner’s World goes and tells me there is a “7-minute, run-faster, go-longer, stay-injury-free, no-gym-requireed, strength-training warmup plan.” And with that many hyphenations, how can I say no? I’m going to try it for a month or so and see how it does for me. Do I run faster? Do I go longer? Do I get hurt? Do I get stronger? We shall see. What I really like about it though is the “No-Gym-Required” bit. Because gym memberships are beyond me. As are gyms in general. I like things that anyone can do no matter where they are.
Aside from the big promises, this warm-up plan claims to be for “busy runners who like to spend their time logging miles, not lifting dumbbells.” Hmmm . . . I like the sound of that. And “it targets muscles that’ll give you the biggest payoff in the least amount of time.” I like the sound of that too.
Here’s the breakdown:
Reverse lunge for 1:30. (12-15 lunges on each leg, stepping backwards into the lunge.)
Single-leg hops for 2 minutes. (Stand on one foot and hop in a small (1-2 feet per side) imaginary square, 6 squares on each leg.)
Single-leg reach for 1 minute. (Balance on your right foot while reaching for it with both hands; let your left leg come up behind you. Do 12-15 on each leg.)
Plank with alternate leg lift for 1 minute. (Toes and elbows on the ground, back straight. Lift one leg up and hold for 2 seconds. Repeat 5-8 times on each leg.)
Y-squat for 1:30. (Extend arms to make a y. Stand with feet slightly more than shoulder-width apart. Squat as low as you can, then use your glutes to push yourself back up. Repeat 12-15 times.)
I’ll let you know how it goes in a month.