BY MOLLY NEVINS
FITNESS
Keep it simple This routine focuses on movements to help with walking and running
H
ere’s an exercise routine that is simple and accessible. It can be done anytime, anywhere, with minimal equipment. Throw a pair of good shoes in your trunk and it will be even easier to get out there if you have a little free time. Getting started in a routine is even possible now with the help of a variety
of apps. If you want to check out some speed or distance programs try Strava or MapMyRun. Couch to 5K will even tell you what to do while you follow along. To set yourself up for success, there are a lot of different things you can do. Obviously, one of the best ways to improve your walking, or running, is to walk or run more. Adding strength and
stretching moves is key to getting the right supporting muscles stronger, as well as staving off injury. The main muscles used the most during your stride are your quadriceps (front of the upper leg), hamstrings (back of your upper leg), glutes (your butt), hip flexors (right above your quadriceps), core, and your calves.
Side lying abduction *with the ball behind your knee Lie on your side, place the ball behind your top knee (this activates your hamstring). Lift your leg up away from your body, then back in. 3 sets of 10 each side Strengthens: hamstrings, glutes
Reverse lunge to high knee Take your left leg and lunge back and down; as you’re standing pull the knee forward to the front. 3 sets of 10 on each side Strengthens: hamstrings, quadriceps, hip flexors, glutes, core
Hip fexor stretch Push your hips forward and arch your back slightly. 30+ seconds at a time, at least twice each side Stretches: hip flexors, quadriceps, calves
Standing Glute Stretch Try to keep your knee even with your foot on the leg that is crossed over. 30+ seconds at a time, at least twice each side Stretches: glutes
Curtsy lunge With one foot turned out, place your other foot on a gliding disk (or a towel - must be on a hard floor). Slide that leg behind your standing leg, and then return to standing. 3 sets of 10 each side Strengthens: quadriceps, hamstrings, glutes, calves, core Hip bridge Lie on your back with your knees bent (optional to place weight on your hips). Lift and lower your hips slowly, keeping your weight in your heels. 3 sets of 10 Strengthens: hamstrings, quadriceps, hip flexors, glutes, core lutes
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