Wednesday, March 9, 2011

Lunging Stretch for Running (Part 1)

Note:


If you are keen and have queries, please contact Coach Rameshon at 9100 4369 or you can email him at m.rameshon@gmail.com or swift.rameshon@gmail.com. Please refer to website http://flexifitness.com.sg (for more information on him and his programmes)


By Rameshon
Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)
Masters in Education (University of Western Australia, 2005-2008)




Lunging - Replicates the running posture.


Since this posture replicates the running posture, it is one of the best postures for running. Hold for 20sec for 1 min for this pose. Repeat this by changing the leg which is in front of the back and the back leg to the front.

Picture 1 - The back knee not touching the floor, the pose in running stance.


Position yourself with left leg forward and the right foot behind forming a straight line with the front left foot and the back right foot, which aligns with the right knee in between the left and right foot.

Be sure that the left ankle is directly below the left knee.

Place your hands on the hips for balance and look at a point for focus.

Gently lower the hips downwards and forward and ensure that the back knee does not touch the floor as shown in the diagram.

Picture 2 - Lunging stretch that will stretch the hip flexor.


Position yourself with one leg forward and resting on the knee of the back leg

Be sure that the front ankle is directly under the knee and that the trailing leg is straight out behind you.

You may use your hands on the ground to steady the body

Gently lower the hips downward & forwards and hold that position

Repeat on the other side.


Note:

By Narayanan

Rameshon has taught in Hwa Chong Institution, plus several schools, and Republic Polytechnic as well. He has won many accolades and he was awarded Merit Award for 1991 marathon performance in breaking the national record of Singapore, at that time. He has made 22 male athletes do a marathon in sub-3hrs. He has made 7 female runners do sub-4 hours for the marathon, as well. He was inducted to the ‘Roll of Honour’  by the then College of Physical Education, organised by Singapore Olympic Academy, in 1998, for breaking the National record repeatedly 4 times, till he did 2hr 24min 22sec).

He also has a Coaching group and he trains them on Tuesdays and Thursdays, 7pm at Botanic Gardens. Those interested can call him at 91004369 for coaching assistance, to improve performance. There is also personal training that he does for many in a week. You can e-mail him at swift.rameshon@gmail.com.