10 Day Runners Dynamic Stretching and Strengthening Programme
10 days of stretching and strengthening the major muscles involved in running. This programme is designed to improve performance and longevity.
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Day 1: 10 Minute Dynamic Morning Sun Salutations
Flowing dynamic yoga stretching
Level: Beginner/Intermediate
Equipment: None
Pace: DogFlowing dynamic yoga stretching
Level: Beginner/Intermediate
Equipment: None
Pace: Dog -
Day 2: 20 Minute Mid-intensity Leg Workout
Level: Beginner/Intermediate
Equipment: Optional pilates ball and magic circle
Pace: DogLevel: Beginner/Intermediate
Equipment: Optional pilates ball and magic circle
Pace: Dog -
Day 3: 20 Minute Dynamic Sun Salutations
Flowing repetitive movement to stretch the body and focus the mind.
Level: Confident Beginner/Intermediate
Equipment: None
Pace: Dog/HareFlowing repetitive movement to stretch the body and focus the mind.
Level: Confident Beginner/Intermediate
Equipment: None
Pace: Dog/Hare -
Day 4: 20 Minute Inner Thigh Sculpt and Lengthen
A workout class to both sculpt and stretch the inner thighs combining yoga and pilates.
Equipment: Ankle weights (1lb each)
Level: Intermediate
Pace: Dog/Slow hareA workout class to both sculpt and stretch the inner thighs combining yoga and pilates.
Equipment: Ankle weights (1lb each)
Level: Intermediate
Pace: Dog/Slow hare -
Day 5: 30 Minute Dynamic Yoga for the Quads: Lower Back Release
Level: Confident beginner and Intermediate
Equipment: 1 x Cushion and 2 x Yoga bricks
Pace: Dog/HareLevel: Confident beginner and Intermediate
Equipment: 1 x Cushion and 2 x Yoga bricks
Pace: Dog/Hare -
Level: Intermediate
Equipment needed: None
Pace: Fast Dog -
Day 7: 40 Minute Strength Vinyasa Flow
A vinyasa flow including strengthening and hip stretching.
Level: Confident Beginner/Intermediate
Equipment: None (2 x Bricks optional - I would recommend for beginners and anyone tighter in the hamstrings)
Pace: HareA vinyasa flow including strengthening and hip stretching.
Level: Confident Beginner/Intermediate
Equipment: None (2 x Bricks optional - I would recommend for beginners and anyone tighter in the hamstrings)
Pace: Hare -
Day 8: 10 Minute Spicy Core and Legs
A speedy workout for the core and legs!
For more challenge, this workout can be done with ankle weights. I recommend 1lb.
Level: Intermediate
Equipment: None
Pace: HareA speedy workout for the core and legs!
For more challenge, this workout can be done with ankle weights. I recommend 1lb.
Level: Intermediate
Equipment: None
Pace: Hare -
Day 9: 45 Minute Vinyasa Flow Balancing Focus
Improve your balance and co-ordination with this yoga flow.
Level: Intermediate
Equipment: 2 x Bricks (optional)
Pace: HareImprove your balance and co-ordination with this yoga flow.
Level: Intermediate
Equipment: 2 x Bricks (optional)
Pace: Hare -
Day 10: 25 Minute Advanced Full Body Cardio Pilates
Level: Intermediate/Advanced
Equipment: Ankle weights (1lb) optional
Pace: HareLevel: Intermediate/Advanced
Equipment: Ankle weights (1lb) optional
Pace: Hare
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