Runners' Longevity Recipe - How To Be A Healthy & Happy Runner for Life!

Yesterday was a privilege for me to speak at the Ballard Homestead to the Green Lake Running Group members about how to become a lifelong runner.  Posted below are the slides from my talk as well as videos of the Monday Night Track Workout warm up and the functional running stretches and strengthening exercises that were demonstrated at my presentation.

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Above is the PDF for the Runners' Longevity Presentation I gave on September 26th, 2015

Above is video footage of the Monday Night Track Workout warmup that I created for the Green Lake Running Group in 2012

It's a good idea to do a light jog for 5-15' before going through this warm up routine

​Calf Stretch Notes
Try turning your back foot in to provide a better stretch
You can also perform the same stretch with both feet down and drive motion through your hips
Repeat the stretch with your back knee bent (slide your back foot forward if needed)

Hamstring Stretch Notes
Be careful with your low back - do not let it flex!

Hip Flexor Stretch Notes
Turn your back foot in for a better stretch
​Keep your butt tucked and stomach tight to protect your low back

Glute Stretch Notes
​Be careful with your low back - do not let it flex!​
Keep weight off your back foot
Turn your front foot in for a better stretch

Lateral Hip Stretch
Be careful with your low back - do not let it flex!
Keep most of your weight on your back foot
​Make sure both knees bend

*Please consult with your physical therapist prior to attempting these exercises

Dan Benson, DPT, OCS, FAFS, CAFS, 3D MAPS
CEO Forefront Physical Therapy
Nike Golf Performance Specialist

Forefront Physical Therapy
South Lake Union
2720 4th Ave Ste 115
Seattle, WA 98121