How to Maximize Your Off-Season
Are you ready for that big race that’s right around the corner? Chances are, you don’t have any races or big events within the next few weeks to months. Welcome…
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| Winter Warm Up GuideWinter is upon us. For most of you reading this, that doesn’t stop you from venturing outside for a workout. But battling the cold goes beyond layering up for your run. A quick and easy warm up is needed to help cold muscles and bones prepare for the frigid tempsThe key to a warm up = get your heart rate UP Don’t stretch Here’s a quick warm up: 0. Begin by jogging in place (comfortable cadence, landing lightly on your feet) Continue jogging in place and add in the following dazzles of flare 1. Lift a knee, jog in place, lift opposite knee 2. Kick a leg back, jog in place, kick opposite leg back 3. Kick straight leg forwards, jog in place, kick opposite leg straight forwards 4. Squat, hold, jog in place, squat hold 5. Small jump with arms up, jog in place, small jump with arms up Explanation of different components: 0. Jogging in place throughout keeps you moving and elevating your heart rate throughout the warm up. The only times you’re not jogging is when you’re concentrating on the movement variation 1. Targeting hip flexors of lifted knee and gluteals of stance leg 2. Gluteals and hamstring of kicking leg, tightening abdominals during the kick encourages a stable lumbar spine 3. Targeting eccentric hamstrings to avoid muscle pulls 4. Quad activation and the holds encourage body awareness and knee stability 5. Calves, impact control, and an opportunity to visualize celebrating a great run outside Forward this email to a friend you think might benefit If no amount of warming up gets rid of your pain, we should talk. Click the button below to schedule a free discovery call with me and see if we’re a good fit to work together. |
| UPCOMING EVENTS |
| Winter Challenge Cross Country VWhat: Dr. Michael Cortese will be leading the warm up for race participants When: Sunday, January 8th Where: Caldwell Woods / Bunker Hill Register: https://www.runrace.net/wc3 Distances for the race include: 5km, 15km, and a 6 hour gratuitous ultra run |
| Cycling and Low Back PainA simple remedy to a common problemWhat: Dr. Michael Cortese will be presenting to the Evanston Bike Club on the topic of back pain in cyclists When: Tuesday, January 17th Where: Evanston Ecology Center |
