Getting Started Running | Ages 12+ (DAY FIVE OF FORTY!)
Today's exercise and warm-up are especially important for younger runners. They're strength exercises designed to strengthen the leg below the knee.
They'll be performed barefoot, for a reason. Removing your shoes will force you to use stabilizing muscles in your lower legs and feet.
Walk around for 15 seconds with your toes off the ground. After 15 seconds of that walk around with your heels off the ground for another 15. After that, balance on one foot for 30 seconds, then swap feet for another 30 seconds.
Now repeat those balancing exercises with a running motion! Again for 30 seconds each. It's ok to fall over. You'll feel your legs really working below the knee as you do this. For an added challenge, repeat the running motion balancing exercise with your eyes closed!
If the thought for today was patience... This will be a good exercise of it. Day 5 we're just going to continue building aerobic capacity. Again, same idea, 15 to 20-minute run. You may not want to do the same route you've been doing, but again we're running for time, not for distance. Good luck, have fun!
See you on Day 6!