Boost your running economy with a few simple moves.
Improve your shoulder mobility and boost your running economy with a few simple moves.
in Arlington, Virginia. “A mobile shoulder and strong stabilizing back muscles not only give us power to make it up those monstrous hill repeats, but they also impact running economy by making sure energy expenditure is sufficient for a given distance.” Want better form and a more powerful arm drive? Improve your shoulder mobility.
The following shoulder mobility workout takes about 15 minutes and requires minimal equipment. Staples recommends incorporating it into your training a few times a week.How to Use This List:Perform each exercise below for the number of reps listed, resting 30 seconds between exercises.
Each move is demonstrated by Staples, a certified trainer, in the video above so you can master the proper form. You will need a resistance band and an exercise mat.Scapular Push-UpStart facedown on mat, tuck your toes, then prop yourself up on forearms with elbows under shoulders. Lift hips off the mat, keeping your back straight and abs tight. Clasp one hand around your fist to form a triangle with forearms. Keeping core engaged, bring shoulder blades together and lower chest, stopping when your forehead touches your fist. Push down through forearms to draw apart shoulder blades and return to starting position. Complete 3 sets of 6 reps, resting 30 seconds between sets. headtopics.com
T-Spine RotationLie faceup, knees bent, and feet planted on the floor. Extend right arm to the side, palm facing down. Press right arm into the floor as you slowly drop your legs to the left. Use left hand to gently pull knees toward the floor. Hold for 3 seconds, then return to starting position. Complete 12 reps per side.
Resistance Band Chest OpenerStart in a tall kneeling position, arms at sides. Grip the ends of a resistance band, palms down, and pull it apart to create tension. Keeping elbows straight and maintaining resistance on the band, lift arms overhead. Pause for 1 second, then return to starting position. Complete 2 sets of 10 reps, resting 30 seconds between sets.
Arm SwingStart in a tall kneeling position, arms at sides, elbows bent 90 degrees, hands in loose fists. Draw one elbow back as you drive the other elbow forward, then immediately switch arm positions. Continue to alternately swing arms back and forward, mimicking the motion of arm drive during running. One swing is one rep. Do as many reps as possible in 20 seconds. Complete 4 sets, resting 30 seconds between sets.
Arm CircleStart in a tall kneeling position, arms extended out to sides at shoulder height, palms facing down. Make small, clockwise circles with arms, initiating the movement from the upper arm/shoulder joint. One circle is one rep. Do as many reps as possible in 30 seconds. Complete 4 sets, resting 30 seconds between sets. headtopics.com
This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io Read more: Runner's World »
Jeff Bezos' spaceflight: Live updates
Jeff Bezos will fly to space today on the first crewed flight of the New Shepard, the rocket ship made by his space company, Blue Origin. Follow here for live updates.
Moving around China has changed since Covid — and it may be here to stayWhile the pandemic made many commuters wary of public transportation, some turned to personal mobility devices for their travels. wow 💉💉 For all those who are new to this working from home Bitcoin trading options Here's a little tip: Get a trusted Bitcoin expert and stick to him Ronel_Moses322 Invest and play at similar times each day. Because : In times of chaos, your investment is your anchor to success⚖️
Moving around China has changed since Covid — and the changes may be permanentWhile the pandemic made many commuters wary of public transportation, some turned to personal mobility devices for their travels. In my opinion, one of the reasons why there are so many infected Covid in America is because Americans eat burgers, and pizza, which cooked and eat with HANDS!
There Are 4 Ways You Can Make Your Go-To Running Spots SaferHow you can change your community for the better.
Let The Mood Swing Begin: ‘Hitman’s Wife’s Bodyguard’, A Comedy, Is Reaching For The TopIt’s thrilling to watch Lionsgate make a run at the box office top spot with The Hitman’s Wife’s Bodyguard, a grown-up comedy. Not a kiddie fantasy, like Peter Rabbit 2 or Cruella. Not a Covid-era …
As his voting rights proposal stalls, will Joe Manchin’s dreams of bipartisanship ever come true?Sen. Joe Manchin’s latest attempt at bipartisanship – a compromise on voting rights legislation – has again received a cold shoulder from the Republicans he’s attempting to win over. He is so influential. Bahahahahaha Joe needs to go.
The Film That Lit My Fuse: ‘Lovecraft Country’ Star Jonathan MajorsThe Film That Lit My Fuse is a Deadline video series that aims to provide an antidote to headlines about industry uncertainty by swinging the conversation back to the creative ambitions, formative …