The global pandemic has dramatically changed the running landscape, reporting a new wave of runners according to a recent study by Run Repeat. Since the outbreak, the number of runners has skyrocketed and many are exercising more than before Covid-19 hit. The study reveals that everyday athletes or those that usually exercise 1-2 times a week,
have increased their exercise frequency by an average of 88% and moderate athletes by 38%.
This new running trend has particularly manifested itself in the significant growth of Under Armour’s MapMyRun downloads, as the app ranked third in most downloaded apps in April, beating Nikes famous Run Club, with MapMy recently breaking an all-time record of over 1 million workouts recorded in one day. In the market for some new running shoes? We highly recommend Under Armours Hovr Phantom and Charged Rogue 2 runners that are both neutral rides with ample cushioning and support.
3 Essential Drills Every Runner Should Be Doing Right Now
Rory Knight and Omar Mansour, co-founders of Track Life London and Under Armour brand partners, walk us through some warmups that everyone should be doing before their runs.
1) A Skips
These will help develop your knee lift when running and promote an efficient foot strike.
How: Skip forward, lifting your lead knee to waist height while keeping your back leg straight as you come off your toe. Continue moving forward in this manner—alternating legs—and striking the ground with your mid-foot or forefoot while swinging your opposite arm in unison with your lead leg. Note: When doing this drill for the first time, walk through it to get the motion down and gradually progress to skipping.
Perform two 30-meter reps, progressing to 50-meter reps once you build strength and coordination.
2) Heel Kicks
These will fire up your all important hamstrings and glutes, helping to avoid injury.
Begin by standing with your feet about hip-distance apart, with your arms at your side. Slowly bring your right heel to your buttocks by contracting your hamstring muscle. Place the ball of your right foot back on the ground, and slowly bring your left heel to your buttocks. Perform this motion a few more times — alternating heels and gradually building speed. When you’re ready, continue alternating your right and left heels, picking up your pace until it feels like you’re jogging in place.
3) Side To Side Skip
These will ‘wake up’ the stabilising muscles needed for running and help build both strength and coordination.
For the side-to-side skip, skip side to side by bringing your feet together and then shoulder width apart. Let your arms cross over each other in front of the body as you skip. Perform two 30-meter reps.
Check out some more dynamic warmups below.