Runners

1 WALK AROUNDIt may soundsimple, but it’simportant. Shakethe cobwebs of andreallyletyournervesand muscles switchon, says Olzinski.``````2 PRIME THECALVESWhileOlzinski sips cofee,he’ll bounce on histoes and do calfraises to wake upstif ankles and theAchilles.``````3 LUNGERochesaysalungematrix is one ofthebestthingsyou can do before``````heading out thedoor. It activatesyour glutes, quadsand hamstrings,provides a dynamicstretch, and if youdo it consistently, itwill build strength.Standupright,andlunge forward 10times, alternatinglegs. Repeat, thistime performing atrunktwist.Goagain,and lean side-to-side,arms in goalpostposition. Finally, do10 backward lunges,alternating legs.(Note: return to astanding positionafter each rep –this isnot a walking lunge.)``````4 ADD A BALANCECHALLENGEDon’tbendoverorsitdowntoputonyour shoes. Instead,balance on oneleg while lacing upthe opposite foot.This will activateyour body’s smallstabilising muscles.``````5SWING THOSELEGS As soonas you step out thedoor, ind a tree orrailing to lean againstand do 10 swings witheach leg front-to-back, then 10 side-to-side. This loosensthe hip joint andcreaky tendons.FIRE READY TO RUN: FIVE MINUTES, FIVE EASY MOVESYOU RBODY UP“My warm-up is non-negotiable,”says Michael Olzinski, atriathlete coach at Purple Patch Fitness.“Just five minutes breaks the little fascialconnections that get made overnight.”Coach David Roche agrees: “Warmingup is good for all running, but especiallymorning running. Even if you have to cutminutes off your run, it’s worth it to havea routine that doesn’t leave you super-stale when you start. You reduce injuryrisk; and psychologically, when you finishyou’relike,‘I’mreadytorun,’” he says.“It’s almost a Pavlovian response.”Here, the quick and essential movesthat Olzinski and Roche recommend.