FUN RUNNING WARM-UP ROUTINE! 


Ladies and gentlemen, boys and girls, before you today to lead you through a warm-up that'll get your heart pumpin', your muscles loosened up, and your mind focused on the miles ahead. This here is the Remember the Titans Running Warm Up Program. So listen up, and let's get started.

First things first, we've got ourselves some nerve flossin' exercises. Now, you might be wonderin' what in the world is nerve flossin'? It's a series of movements designed to keep those nerves of yours movin' smoothly. And we're gonna start with the Femoral Nerve Floss. Watch this video right here to learn how to do it: https://www.youtube.com › watch

Next up, we got the Obturator Nerve Floss. Same concept, different nerve. Check this video out to get yourself ready for the next step: https://youtu.be/VEbVmzcIiv8

Now we're movin' on to the Posterior Tibial Nerve Floss. I know it sounds complicated, but it's just another nerve flossin' technique. Follow the instructions in this video, and you'll be good to go: https://youtu.be/x1AtxQkJCu0

With those nerves taken care of, we're gonna stretch out those muscles. We'll start with the Rectus Femoris Stretch. Pay close attention to this video to make sure you're doin' it right: https://youtu.be/M48eh3OMNcE

Now that we're all stretched out, it's time to get those legs workin'! We're gonna do the Goblet Squat. Don't be intimidated by the name; it's just a squat variation. Watch this video for proper form: https://www.acefitness.org/resources/everyone/exercise-library/362/goblet-squat/

Up next, we got the Staggered Hand Pushup. That's right, we're not neglectin' those arms of yours. Watch this video to see how it's done: https://www.acefitness.org/resources/everyone/exercise-library/327/push-up-with-staggered-hands/

Finally, we're gonna wrap up this warm-up with Inverted Flyers. This exercise is gonna help you improve your balance and coordination, two things that are essential for runnin'. Watch this video to master the technique: https://www.acefitness.org/resources/everyone/exercise-library/144/inverted-flyers/

Alright, team! We've warmed up our nerves, stretched out our muscles, and got our bodies primed for the run. So lace up those shoes, take a deep breath, and let's hit the road. Remember, we're in this together. Let's go!!

LOW BACK PAIN RELIEF SOLUTIONS


Immediate low back pain can be effectively managed through a combination of heat application, supplementation, and targeted exercises. A study from the New England Journal of Medicine recommends using heat therapy to help alleviate low back pain. Apply heat to the affected area for 20 minutes at a time, allowing the muscles to relax and increase blood flow.

Additionally, supplementing with Magnesium Glycinate (500 mg daily) can support muscle relaxation and reduce muscle tension, further aiding in pain relief.

Incorporate the following exercises and stretches into your routine, ensuring to perform the suggested sets and repetitions:

Posterior Tibial Nerve Floss: This exercise can help alleviate tension in the nerves of the lower extremities. Watch the video for instructions on how to perform this stretch (2 sets of 5 reps each leg): https://youtu.be/x1AtxQkJCu0

Rectus Femoris Stretch: Stretching the rectus femoris muscle can help alleviate pressure on the lower back. Learn how to perform this stretch (2 sets of 30 seconds each leg) here: https://youtu.be/M48eh3OMNcE

Deep Front Line: Strengthening the deep front line muscles can help provide support to your lower back. Follow the instructions in this video to perform the exercise (2 sets of 10 reps): https://www.youtube.com/watch?v=vchsbA9jNdk&ab_channel=DeniseYogaCo

Goblet Squat: This exercise strengthens the muscles of the lower body, including the core and lower back. Check out the tutorial here (3 sets of 10 reps): https://www.acefitness.org/resources/everyone/exercise-library/362/goblet-squat/

Pelvic Floor Exercises: Strengthening the pelvic floor muscles can provide additional support for the lower back. Learn how to perform pelvic floor exercises in this video (2 sets of 10 reps): https://www.youtube.com/watch?v=s2khIguKg-w

Remember to consult a healthcare professional before beginning any new exercise or supplementation regimen, especially if you are experiencing significant pain or discomfort.

"Strength does not come from physical capacity. It comes from an indomitable will." - Mahatma Gandhi. Stay persistent and positive in your journey to manage and overcome low back pain.

Overall Rehab and Exercise Support


I'd like to offer you some brief guidance for rehabilitation and enhancing exercise performance:

Prioritize rest and recovery - Ensure adequate sleep, and schedule rest days for optimal muscle recovery.
Hydrate properly - Drink water throughout the day to prevent dehydration, especially during exercise sessions.
Follow a balanced diet - Focus on anti-inflammatory foods and maintain a diverse, nutrient-dense diet.
Warm-up and cool-down - Incorporate dynamic warm-up exercises and a cool-down period with static stretches.
Gradual progression - Increase workout intensity and duration progressively to avoid injury and setbacks.
Strength and flexibility training - Include resistance training, balance, and flexibility exercises to improve overall performance.
Consistency is key - Establish a consistent exercise routine for long-term results and sustained progress.
Monitor progress - Track your performance and recovery to make adjustments as needed.
Seek professional guidance - Consult a registered dietitian, personal trainer, or athletic therapist for personalized advice and assistance.

Remember, the road to rehabilitation and peak performance requires patience, dedication, and a comprehensive approach that addresses nutrition, exercise, and mental well-being.

RETURN TO RUNNING PROGRAM 

Are you ready to get back on the running track? Let me tell you something, the moment you make the decision to return to running is the moment you take control of your life. You're saying "No more excuses, no more waiting, it's time to take action and get back in the game!"

And let me tell you, it's going to be one hell of a ride! It won't always be easy, but with the right mindset and preparation, you can conquer any challenge that comes your way. With every step you take, you're building strength, resilience, and endurance not just in your body, but in your mind and spirit as well.

Now, as you begin this new journey, remember to take care of yourself. Stay hydrated and nourished with healthy food and nutraceutical supplements, like magnesium glycinate, to support your body and mind. Make sure to prioritize your sleep routine, as getting adequate rest is essential for your recovery and overall well-being.

But most importantly, don't forget to have fun! Running can be an exhilarating and enjoyable experience, and it's important to celebrate every milestone along the way. Remember to be kind to yourself and enjoy the journey, my friend. The finish line is just a bonus.


Week 1
Goal: Walking 3-4 sessions

Day 1: 2-3 km at a comfortable pace

Day 2: 2-3 km at a comfortable pace

Day 3: 2-3 km at a comfortable pace

Nutraceuticals: Magnesium glycinate supplement, taken with breakfast

Hydration: Drink at least 500 ml of water 30 minutes before and after the run.

Sleep routine: Aim for 7-9 hours of sleep per night. Establish a consistent sleep schedule.
Let's add some powerful breathing exercises to help you maximize your running potential.

One of my favorite breathing exercises is the "4-7-8" technique. Here's how you do it: inhale through your nose for 4 seconds, hold your breath for 7 seconds, then exhale through your mouth for 8 seconds. Repeat this cycle for a few minutes before your run to calm your nervous system and boost your oxygen intake.

And while you're out there running, don't forget to soak up the benefits of nature. Being in nature has been scientifically proven to reduce stress, increase focus, and boost overall well-being. So, take a moment to appreciate the beauty around you, breathe in the fresh air, and let nature fuel your soul.

Remember, running is not just about physical exercise, it's a holistic experience that involves your mind, body, and spirit. So, make the most of your running journey by incorporating breathing exercises, connecting with nature, and nourishing your body and mind with nutraceutical supplements and healthy habits. And sometimes you just need to give yourself a clap and a pat on the back!! (I do it when no one is watching!)


Week 2
Goal: Walking 3 sessions, jogging 1 session

Day 1: 3-4 km at a high intensity

Day 2: 3-4 km at a moderate intensity

Day 3: 3-4 km at a low intensity

Day 4: Jog 2 km after moderate walk

Begin with 5-10 minutes of walking as a warm up: Walk 100 m, jog 200 m Repeat 10-15 times End with 5-10 minutes of walking as a cool down.

Nutraceuticals: Magnesium glycinate supplement, taken with breakfast and dinner

Hydration: Drink at least 500 ml of water 30 minutes before and after the run.

Sleep routine: Stick to a consistent sleep schedule. Aim for 7-9 hours of sleep per night.

Week 3
Goal: Walking 2 sessions, jogging 2 sessions

Day 1: 3-4 km at a high intensity

Day 2: 2 km walking followed by 1 km low intensity jogging, repeated 15 times

Day 3: 3-4 km at a moderate intensity

Day 4: Begin with 5-10 minutes of walking, followed by 2 km moderate intensity jogging, repeated 15 times

Nutraceuticals: Magnesium glycinate supplement, taken with breakfast and dinner

Hydration: Drink at least 500 ml of water 30 minutes before and after the run. Rehydrate during the run with 200-300 ml of water every 20-30 minutes.

Sleep routine: Stick to a consistent sleep schedule. Aim for 7-9 hours of sleep per night.

Week 4
Goal: Start long distance jogging

Day 1: Jog 2 km followed by 1 km walk, repeated 2-4 times

Day 2: Jog 4 km followed by 1 km walk, repeated 2-4 times

Day 3: 5-6 km at a moderate to high intensity

Day 4: Jog 2 km followed by 1 km walk, repeated 2-4 times

Begin each day with 5-10 minutes of walking as a warm up, and end with 5-10 minutes of walking as a cool down.

Nutraceuticals: Magnesium glycinate supplement, taken with breakfast and dinner

Hydration: Drink at least 500 ml of water 30 minutes before and after the run. Rehydrate during the run with 200-300 ml of water every 20-30 minutes.

Sleep routine: Stick to a consistent sleep schedule. Aim for 7-9 hours of sleep per night.

Week 5
Goal: Increase distance of jogging
Day 1: 3 km jog at moderate intensity
Day 2: Rest day
Day 3: 4 km jog at moderate intensity
Day 4: 2 km jog at high intensity, followed by 10 minutes of walking at low intensity, and finish with 1 km jog at moderate intensity
Day 5: Rest day
Day 6: 5 km jog at moderate intensity
Day 7: 6 km hike or walk in nature to relax and recover

Hydration: Aim to drink at least 2-3 liters of water per day, and add some electrolytes to your water during and after your runs to replenish lost fluids and minerals.

Nutraceutical: Continue taking magnesium glycinate supplements to support your muscles and nervous system.

Sleep routine: Prioritize getting 7-8 hours of quality sleep per night, and establish a calming bedtime routine to help you wind down and prepare for rest.

Nature connection: As mentioned above, take a break from running and go on a 6 km hike or walk in nature to recharge your batteries and connect with the great outdoors.