Seymour Health & Fitness

For the support, belief, loyalty, laughs, and friendships, thank you. I’ll always be grateful for who and what this business brought into my life ❤️

As it warms up and outdoor running weather approaches, we wanted to share a warm up protocol that we’ve found to help maximize running performance, reduce the risk of injury, and simply help you enjoy running more by ensuring your joints don’t ache during or after the fact.

Through a combination of muscle activation of the areas primarily working during runs, mobility to increase range of motion at the joints being used, and elevating the heart rate to get the blood pumping, we can ensure you feel more prepared and are able to run more freely.

The routine that we tend to lean towards looks something like this:
:30/:30 Copenhagen Plank
10 Band Assisted Reverse Nordic Curls
:20/:20 Isometric Banded Standing Hip Flexion
15/15 Deficit Single Leg Calf Raises
:30 Jog
2-3x

Not only does this check all of those boxes but it combines strength, mobility, and helps our “running muscles” so we can focus on gait, stride, and more easily find the tempo that we plan to run at. Give it a try before your next run!

And just like that, we close a chapter. Teaching Advanced Strength & Conditioning (KINH-421) was a great experience and hopefully the Grand View students felt the same way.

As we concluded the semester, our final project was a 52-week individualized strength and conditioning program for an athlete of choice to show the knowledge and understanding of periodization, progressive overload, and application of the different theories we learned in class. I haven’t finished grading just yet but the students have shown time and time again that they are able to not only wrap their heads around these ideas but they know how to apply them to real-world scenarios, which was a big emphasis in our course. Grateful for such a fun experience 📕