Week 3 Recap
Week 3 was our first week running from a new location. It was certainly brisk, but a great morning to move our bodies! Everyone seemed really smiley and in a festive spirit! Big shout-out to Alyssa for providing our pre-camp education moment this past week.
Training Resources
Notes from Alyssa’s Education this past Saturday.
Single-leg activities can improve your running and walking by strengthening your core and lower extremities, as well as your coordination and balance.
- Single Leg Stance: Stand on one leg with upright posture and a flat foot on the ground. Try to hold for 1 minute. You may need to begin with a hand for support. You can progress by extending your leg away from your body in 3 different directions, closing your eyes, or using an uneven surface under your foot.
- Single Leg Calf Raise: Stand tall on one leg while lifting your heel up and onto your toes. To modify, complete with double leg, then double leg up – single leg down, until you have built up the strength to press up on 1 leg. Repeat 8-10 times for 1-2 sets.
- Single Leg Squat: Standing on one leg, press your hips back to squat 20-30 degrees. Be sure to keep your knee in line with your 2nd toe to avoid your knee from caving in. This requires you to use your hip muscles. Focus on proper knee alignment instead of the depth of your squat. You may need to use an arm support or a kick stand leg to assist your squatting leg. Begin with 5-10 quality squats for 2-3 sets. This exercise should be fatiguing without pain.
There are many ways to modify these exercises to make them more challenging. Focus on gradually increasing your repetitions and be sure to maintain proper technique.
