Terry Fox run is coming up–are you anxious whether you’re going to be able to run 2.5-5 km? Or have you been on your couch all summer, and now you feel unprepared. Well, if you follow these simple exercises, you will be prepared as ever. Continue these simple exercises daily and you’ll be ready to join in and complete the Terry Fox Run with ease.
The First Exercise: Lateral Lunges
Works: Hip Flexors, calves, core, quadriceps, hamstrings and glutes
Very much like a regular lunge, you step out with one leg, but instead of stepping forward you are going to be moving your leg to the side. You are going to be stepping 2-4 feet (depending on your height) out to the side, while bending your leg. Keep your hips back and keep your abs tight and chest up. Keep your back straight and ensure the leg that is not bent is straight. Let bent leg then come back to standing and repeat with other leg. Do this 10 times with each leg.
The Second Exercise: Body Weight Perfect Squats
Works: Quadriceps, hamstrings, glutes and calves
To do a perfect squat, stand with feet a little wider than shoulder width, and stand perfectly straight. Initiate movement by slightly bringing hips back as you bend both your knees. Keep your hips back as you continue bending your knees. Make sure your chest and shoulders stay upright and have your head face forward, this will help maintain a neutral spine. Proper squat depth should be when your butt passes your knees, but how far you go depends on your flexibility. Keep feet planted and try your best to make sure your upper body doesn’t move too much. If you’re up for a challenge, you can add a little weight by holding a dumbbell. Repeat 12 times.
The Third Exercise: One-Legged Bridge
Works: Lower back, calves, hamstrings, glutes and quadriceps
Lie on your back with knees bent, have your arms out and have your palms face the ground. Then lift your hips up by pressing your feet into the ground, keep your upper back on the ground. Contract your core, glutes and hamstrings in this position. Lift one leg off the ground, while that leg is in the air hold for 5-10 seconds. Afterwards return to the starting position and raise other leg. Repeat this 10 times for each leg.
Repeat entire routine 3 times
Alright, now that you know some of the best exercises to help you run faster as well as for a longer duration of time, the rest is up to you. Do this routine once every day and you’ll be ready as ever for Terry Fox Run!