Handout #1: Warm Up Stretches
https://www.runnersworld.com/training/a20865088/pre-run-warmup/
Focus 1st on Posture- Open up chest, then hips, then legs.
Form Checks- Body Scan:
Head
Keep your head steady with your ears over your shoulders, your eyes focused straight ahead and your jaw loose.
Arms
Relax your shoulders and make soft fists with your hands. With each stride, drive your elbow back while swinging your arms straight through (not across your body). Draw your elbows down toward the ground, don’t let your shoulders shrug up.
Core
Keep everything (chest, stomach, pelvis) facing the direction you’re headed to avoid twisting the body. Brace your abdomen like someone is going to punch you in the belly. Watch for that pelvic tilt!
Legs
Aim to land on your midfoot (not up on your toes or striking with your heel) with your shin perpendicular to the ground, – do not extend your foot past your knee. Drive your foot straight down lightly & kick your heel straight behind on the backswing and drive your knee up on takeoff. – Take small steps to save energy!
Handout #3: Post Run Stretches:
fulllifehealthpromotion.com 