Strides & Drills

These drills are intended to be done after some of our workouts. It is a form of cross-training to provide a combination of speedwork, injury prevention and build strength that isn't necessarily obtained through running/jogging.

This routine will take roughly 10 minutes to complete.

Strides & Drills Routine:
1 - Strides - 3 x 50m (focus on good posture, standing tall with head up and a forward arm motion)
2 - Heel, Toe Walk - 15m - front & back (pop up on your toes as you roll from heel to toe)
3 - Heel, Toe Skips - 15m - front & back (bouncy)
4 - High Knees - 15m - front & back, left & right (on the balls of your feet)
5 - Butt Kicks - 15m - front & back, left & right
6 - Walking Lunges - 15m - front & back (knee shouldn't pass the toe - keep knee off the ground, but close)
7 - Carioca - 15m - left & right side
8 - Carioca w/High Knees - 15m - left & right (left knee high as it crosses the body)
9 - Double-Leg Hop - 15m - front & back, left & right (easy hops with arm action)
10 - Double-Leg Hop for Distance - 15m - down & back (controlled, long jumps with arm action)
11 - Single-Leg Dot Drill - the jump routine is - forward, home, left, home, forward, home, right, home...that equals one circuit - do 5-10 circuits with each leg (not fast, under control is more important)
12 - Strides - 3 x 50m (focus on good posture, standing tall with head up and a forward arm motion)
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This routine is taken from Matt Tegenkamp, American record holder in the 2-mile (8:07.07). It is the warm up routine for his core strength workout.

See the video link below to see Tegenkamp explaining each drill. Matt Tegenkamp Core Strength, Part One - Warm Up: http://www.brightcove.tv/title.jsp?title=1364171553

Pre-Run Stretches

All runners are different...they have varying aches, pains and tendencies to injury. Every runner probably has a handful of stretches that they regularly perform within their normal running routine.

I have put together a list of stretches that will give attention to the common areas that are important for runners to have loose and prepared for action on a run.

This stretch routine takes roughly 8-12 minutes depending on how closely you follow the hold times and repetitions.

Pre-Run Stretch List-

1 - Scissor Arms (Shoulders)
- move arms across the body, alternating right over left
- pause to pinch shoulder blades together on backswing
- 8-10 repetitions
2 - Reach Across (Triceps & Shoulders)
- move arm across your body
- use opposite forearm to hold arm in place behind the elbow and stretch
- each arm twice, hold for 10 seconds
3 - Good Morning Stretch (Abs & Arms)
- stand straight with feet hip-width apart
- stretch arms fully-extended above your head, drop your shoulders away from your ears
- slightly lean back under control to stretch your back and hold
- hold for 10 seconds, 2 repetitions
4 - Sitting Hamstring Stretch (Hamstring)
- sit upright with one leg fully extended and the other bent with the foot against the inner thigh
(not the hurdle stretch)
- reach toward toes and bend torso until you feel and stretch, then hold
- hold for 10-15 seconds, 3 repetitions with each leg
5 - Seated Butterfly Stretch (Groin)
- sit upright with back straight
- bring feet together toward groin and move knees outward
- lean forward and hold elbows on knees to feel stretch
- hold for 10 seconds, 3 repetitions
6 - Sitting Hip Twist (Hip & Back)
- sit with one leg straight and the other bent with the foot across the straight leg
- use the opposite elbow as resistance against the bent knee until you feel a stretch in your hip
- hold for 10 seconds, 2 repetitions with each leg
7 - Piriformis Stretch (Butt & Hip)
- lie on your back and cross one leg with ankle on knee of opposite leg
- use hands to grasp the leg underneath, pull toward your chest until you feel a stretch in your hip and butt
- hold for 10 seconds, 2 repetitions with each leg
8 - Step Behind Stretch (IT Band/Hip)
- stand straight and step the left leg behind the right leg
- shift your weight to your right leg and straighten the knee on that leg to feel hip stretch
- hold stretch for 10 seconds, 2 repetitions with each leg
9 - Kick Your Butt (Quadriceps)
- find something to rest your hand on to keep your balance
- kick right leg backward and grab foot with right hand
- hold foot with heel against your butt
- stand straight and lean forward to intensify stretch
- hold for 10 seconds, 3 repetitions with each leg
10 - Gastroc Stretch/Wall Pushup (Calf)
- arms extended with hands against wall, feet shoulder-width apart, heels flat
- move right leg halfway between the wall and your left leg (we are stretching the back leg)
- push against the wall and lean forward to intensify the stretch
- hold for 10 seconds, 2 repetitions with each leg
11 - Soleus Stretch/Wall Pushup with Bent Knees (Calf)
- arms extended with hands against wall, feet shoulder-width apart, heels flat
- move right leg halfway between the wall and your left leg (we are stretching the back leg)
- once in position, bend knees to stretch the lower calf
- push against the wall and lean forward to intensify the stretch
- hold for 10 seconds, 2 repetitions with each leg
12 - Toe Crunch (Calf & Shin)
- find a wall, curb or something to put your toes up against
- bend toes against the wall with heels still on the ground
- lean forward with a straight leg until you feel a stretch in the calf, then hold
- hold for 10 seconds, 2 repetitions with each leg

Updated Summer Schedule

Thursday, June 12th - Social Time/Team Chat and Run in Groups - 7pm at Moir Park in Bloomington
Tuesday, June 17th - Run in Groups/Stretch Review/Strides & Drills - 7pm at Lebanon Hills Park in Eagan
Thursday, June 19th - Run in Groups - 6pm - followed by Ultimate Frisbee - 7pm at Moir Park in Bloomington
Tuesday, June 24th - Run in Groups/Core Strength & Injury Prevention - 7pm at old Trinity School site/Bass Ponds in Bloomington
Thursday, June 26th - Run in Groups - 6pm - followed by Ultimate Frisbee - 7pm at Moir Park in Bloomington
Tuesday, July 1st - Run in Groups/Stretch Review/Strides & Drills - 7pm ***CHANGE*** now at Minnehaha Falls in Minneapolis
Thursday, July 3rd - Off! Enjoy the July 4th weekend early!

***Updated July Schedule***

Tuesday, July 8th - Run in Groups- 7pm at Lebanon Hills Park in Eagan
Thursday, July 10th - Run in Groups - 6pm - followed by Ultimate Frisbee - 7pm at Moir Park in Bloomington
Tuesday, July 15th - Run in Groups - 7pm at Minnehaha Falls in Minneapolis
Thursday, July 17th - Run in Groups - 6pm - followed by Ultimate Frisbee - 7pm at old Trinity School site/Bass Ponds in Bloomington
Tuesday, July 22nd - Run in Groups- 7pm at Battle Creek Park in St. Paul
Thursday, July 24th - Run in Groups - 6pm - followed by Ultimate Frisbee - 7pm at Trinity School in Eagan
Saturday, July 26th - Morning Run - 8am at Minnehaha Falls in Minneapolis
Tuesday, July 29th - Run in Groups - 7pm at Lebanon Hills Regional Park in Eagan
Thursday, July 31st - Official Practice Discussion/Run in Groups - 6pm - followed by Ultimate Frisbee - 7pm at old Trinity School site/Bass Ponds in Bloomington