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Daily Running and Stretching Guide

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manasbhadauriya2
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11 views2 pages

Daily Running and Stretching Guide

Uploaded by

manasbhadauriya2
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

■■■■ Daily Running + Stretching Routine

1. Warm-up (10 ■■■■) – ■■■■ ■■ ■■■■


Exercise Time

Spot jogging 30-40 sec


High knees 30-40 sec
Butt kicks 30-40 sec
Arm swings 30-40 sec
Leg swings 30-40 sec

2. Running Plan (20–25 ■■■■)


Days Routine

Day 1–7 2 × 400m (800m), 1–2 min rest between


Day 8–14 3 × 400m (1200m), 1–2 min rest between
Day 15–21 4 × 400m (1600m), 1–2 min rest between
Day 22+ 1600m continuous run, gradually increase distance

3. Cool-down Stretch (10 ■■■■) – ■■■■ ■■ ■■■


Exercise Hold Time

Hamstring stretch 20–30 sec


Quadriceps stretch 20–30 sec
Calf stretch 20–30 sec
Ankle rotation 20–30 sec
Hip stretch 20–30 sec

4. Strengthening Exercises (Alternate days – 15 ■■■■)


Exercise Sets × Reps

Wall sit 3 × 12
Squats 3 × 12
Lunges 3 × 12
Calf raises 3 × 12
Leg raises 3 × 12
5. Recovery & Care
Pain ■■ ■■ 15 min ice ■■■■■ Proper shoes ■■■■■ ■■■■■■ ■■■■■ ■■■ 1 ■■■ complete
rest ■■■ ■■■■ ■■ diet (protein, calcium) strong ■■■■

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