The 3-minute warm-up you should always do before walking or running (and the stretch you must avoid)
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Sam Hopes is a level 3 qualified trainer, a level 2 Reiki practitioner and a fitness editor at Tom's Guide. She is also currently undertaking her Yoga For Athletes training course. Sam has written for various fitness brands and websites over the years and has experience across brands at Future, such as Live Science , Fit&Well , Coach , and T3. Having worked with fitness studios like F45 and Virgin Active and trained both group and 1:1, Sam now primarily teaches outdoor bootcamps, bodyweight, and kettlebells. She also coaches mobility and flexibility classes several times a week and believes that true strength comes from a holistic approach to training your body. Sam has completed two mixed doubles Hyrox competitions in London and the Netherlands and finished her first doubles attempt in 1:11. In her spare time, she enjoys CrossFit, hot yoga, Pilates and running and can be found perfecting her handstand walks and handstand push-ups in the gym whenever she has the chance to be upside down. At work, she can be found testing the latest in fitness technology and wearables, anything yoga and CrossFit-related and has a keen interest in nutrition, mindfulness, sleep and recovery.
I find it rewarding when people tell me the mobility classes I teach are challenging. They shouldn't feel "easy" or "simple," even if you are performing seemingly easy and simple movements.
Building flexibility, range of motion and strength should challenge your body. After all, adaptation doesn't come from repeatedly performing the same tasks at the same intensity; it comes from repeating the same (or similar) tasks at an increasing volume or intensity.
Not long ago, I had a client start turning up to my online mobility classes, and he said he couldn't believe how much harder it felt than "just stretching." That's why I focus a lot more on dynamic stretching and mobility exercises that prime the body for exercise and everyday life. It's about combining strength, balance, control and stability, moving your body and increasing range of motion.
Below, I share a quick three-minute routine you can use in the morning or before exercise using just one of the best yoga mats .
If you experience pain at any time, stop and rest. If you're working with an injury or health condition, or you're currently pregnant or postnatal, I recommend seeking advice before starting these exercises.
The routine: 60 seconds x 3 moves. Add rounds if you prefer.
Single-leg glute bridges are useful for focusing on your left and right sides independently. I would also use them with clients to teach anti-rotation and control. The lower you lift your leg, the more your core and hips must work.
Clamshells are an outer gluteal exercise, which means they strengthen the muscles that assist with lateral abduction, like lifting your leg to the side. Coupled with the knee drive in a side-on position, you'll work your waist and hips at the same time.
Knee drives activate the muscles used for lifting the knees, as you would when running or climbing. Using a band is particularly useful, as your muscles must move against the force to produce movement. I find this supportive exercise helpful if I have been sitting at a desk for too long during my working day. Control these movements and start with your bodyweight before adding bands or weights.
Focus on finding length through your spine and keep your chest proud. If you struggle to engage your core properly during workouts, learn this 5-minute bracing routine first.
Finally, my stretch to avoid: static hamstring stretches. Before a workout, big hike, or walk, I always recommend dynamic movement in the joints and muscles that are working during the activity you choose to do. For walkers and runners, that means priming the hips, core, glutes, hamstrings, quads, calves and ankles.
However, static stretching is best served post-activity, so avoid sitting in long stretches before a workout.
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