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Devin’s Dash 5K Training Program – Week 1

Posted on Aug 28, 2013 by Hilton Head Health










H3 is introducing a 6 week training program that will help you prepare for our 4th Annual Devin's Dash Memorial 5K, a Run/Walk.  This scenic, flat course starts and ends at Hilton Head Health, it is open to all runners, walkers and CrossFit Athletes.

 

Warm-up Routine

Walk for several minutes then jog at a conversational pace for 5-10 minutes to raise the heart rate.

 

Dynamic Stretching

Has proven to help improve range of motion, loosen up muscles and increase blood flow to help you run more efficiently

    • walk lunges
    • butt kicks
    • leg lifts
    • pike stretch
    • hacky sack
    • toy solider
    • inchworm


It is important to start off with slow movement and focus on using proper form before increase the speed of each stretch.

 

Cool Down

Bring the body back down to a resting state as efficiently as possible. Doing so will help prompt quick and complete recovery. The slowing of the heart rate gently will your veins time to constrict and your blood pressure time to drop. This will also help with the healing process as WBCs begin healing microtears in the muscles.

 

Static Stretching

Designed to hold the stretch that is minimally challenging. Holding the position for 30 to 60 seconds as been shown to improve flexibility and recover after a hard run.

    • quad stretch
    • calf stretch
    • frog
    • pigeon


 All Cars Should Have Quick Brakes

    • Achilles
    • Calf
    • Shin
    • Hamstring
    • Quadriceps
    • Back


Make sure you sign up for Devin's Dash!


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