“Prime your mus­cles with the same move­ments you’ll make on your run.” — John Lofranco, Ath­let­ics Canada

Sharp - - GUIDE -

AN­KLE MO­BIL­ITY: Walk 20 me­tres on your heels, then turn back and cover the same dis­tance walk­ing on your toes. ALL-PLANE MOVE­MENTS: Lung­ing for­wards, back­wards and di­ag­o­nally pre­pares you to catch your­self af­ter trip­ping.

STRIDES: Run for 20 sec­onds at a speed a lit­tle faster than the one at which you’ll be run­ning. Walk back to your start­ing spot, and re­peat three times.

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