Get a Leg Up- Fort 4 Fitness Strengthening Moves

By Mary Collins
By Nina Settappa

November 18, 2010 Updated Nov 18, 2010 at 4:14 PM EST

FORT WAYNE, Ind. (Indiana's NewsCenter) --- To be successful in any run or walk routine you need to know 6 basic strengthening moves.

In this Fort 4 Fitness segment you'll see first hand the movements that will improve your gait, keep you injury free and get your backside looking leaner all at the same time.

This morning our F4F trainer, Dr. Jamey Gordon is joined by several members of our INC Challenge group who illustrate the moves as they continue training for the September 26th half marathon.

Be sure to follow their progress and join along by clicking on the F4F icon on the home page of Indiana's NewsCenter.com. That's also where you'll be able to download a copy of these exercises and lots of valuable information as we continue preparing for the big day.

1) Squats- (Sandy Landgraf)important to stand with you feet shoulder width apart and squat deeply, head and chest up. Keep the shoulders over the knees and the knees over the toes.
2) Lunges-(Mark Watts) standing with feet shoulder width apart and stomach tight, STEP forward with left leg. * Don't let knee go over your toe. * watch your balance
3). Hip Flexors(side leg lifts): (Kathy Stolte)- Tighten muscles on the front of left thigh, then lift leg 12-18 inches from surface, keeping knee locked. Do not allow the body to rotate backwards or the leg will drift forward.
4). Bridging: (Deb Steinbacher)- Slowly raise buttocks from floor, keeping stomach tight.
5. Lower Abdominals (Marching) - version 1: (Karen Weijak)- start with both legs up. Lower one leg 20 times. Restabilize pelvis. Repeat with other leg.
6. Lower Abdominals -version 2 : (Erin Fallat)- With legs, lift buttocks 8-10 inches from the floor. Keeping stomach tight and hips parallel to the floor, put one foot on the opposite knee and slowly raise buttocks from floor. Repeat 10-20 times.
7. Arm & Opposite Leg Lifts (swimmer): (Jeanne' Updegrove)- Abdomen and head supported, left knee locked, raise leg and opposite arm 2-3 inches from floor. Keep your spine/body very still. Repeat 15-20 times.

In five months, on September 26th, 2009 thousands will pack the streets of downtown Fort Wayne for the second annual Fort 4 Fitness Half-Marathon / 4- Mile Walk-Run .

We're challenging you to be among them, and until that day, Indiana's NewsCenter will be helping to inspire you to do just that.

Here's your run/walk training program so you can get started.
.

Days 1-4 walk 20 minutes
Days 5-8 walk 30 minutes

Do program on Monday, Wednesday, Friday, Saturday (Days 2,4,6,7)
*Do not run on the off days.

Week 1 Run 1 minute, walk 5 minute. Repeat 5 times (30 minutes)
Week 2 Run 2 minutes, walk 4 minutes. Repeat 5 times (30 minutes)
Week 3 Run 3 minutes, walk 3 minutes. Repeat 5 times (30 minutes)
Week 4 Run 4 minute, walk 2 minutes. Repeat 5 times (30 minutes)
Week 5 Run 5 minutes, walk 2.5 minutes. Repeat 4 times (30 minutes)
Week 6 Run 6 minutes, walk 2 minutes. Repeat 3 times, then run 6 minutes (30 minutes)
Week 7 Run 7 minutes, walk 3 minutes. Repeat 3 times (30 minutes)
Week 8 Run 8 minutes, walk 2 minutes. Repeat 3 times (30 minutes).
Week 9 Run 9 minutes, walk 2 minutes. Repeat 2 times, then run 8 minutes (30 minutes)
Week 10 Run 9 minutes, walk 1 minute. Repeat 3 times (30 minutes)
Week 11 Run 13 minutes, walk 2 minutes. Repeat 2 times (30 minutes)
Week 12 Run 14 minutes, walk 1 minute. Repeat 2 times (30 minutes)
*If you feel tired, repeat Week 9 before moving to Week 10
Week 13 Run 30 minutes.

Begin with the week number that corresponds to your current tolerance.

Always conclude training session with static stretching of the calves, quads, hamstrings,
hip extensors, hip flexes, and lateral hip muscles.


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