Are you ready for the Melbourne Marathon this weekend? If you're planning to participate, Please make sure you warm up your glutes, hamstrings, calves, core and quads. Completing a proper warm-up will reduce your likelihood of injury on the day.
As a physiotherapist and a seasoned runner, Phoebe shared the warm-up routine she followed before her half marathon last year.
1. Glute Bridge Warm-Up:
Lie on your back with knees bent, and feet flat on the floor.
Lift your hips towards the ceiling, squeezing your glutes.
Lower your hips back down.
Repeat 12 times.
2. Single Leg Bridge:
Stay in the same position, but this time raise one leg off the ground.
Perform 12 bridges on each side, alternating legs.
3. Dead Bug:
Lie on your back with your arms extended towards the ceiling.
Bend your knees at a 90-degree angle.
Lower one arm and the opposite leg towards the ground, keeping your core engaged.
Return to the starting position and repeat 20 times (10 on each side).
4. Side Plank:
Get into a side plank position with your elbow directly under your shoulder.
Hold for 30 seconds on each side.
5. Full-Range Calf Raise:
Stand with your feet hip-width apart.
Rise onto your tiptoes, then lower your heels below the level of the step.
Perform 10 full-range calf raises.
6. Single Leg Straight Knee Calf Raise:
Similar to the full-range calf raise, this time perform 20 repetitions on each leg individually.
7. Single Leg Bent Knee Calf Raise:
Again, similar to the full-range calf raise, but this time with a bent knee.
Perform 20 repetitions on each leg.
You can also incorporate lunges into your warm-up routine to activate your quads. Lunges will help prepare your legs for the marathon's intense demands.
By following this warm-up routine, you'll be setting yourself up for a successful and injury-free Melbourne Marathon. Good luck to all the participants, and may the wind be at your back as you tackle this incredible event. 🏃🏼♀️💨
Photo by Melbourne Marathon Gallery - https://melbournemarathon.com.au/gallery/nggallery/page/2