Asger Jørgensen

Want a body that can run as well at 60 as it did at 20?  

Bookmark this mobility routine...

🧵🧵🧵 

#1 ATG Split Squat

This exercise strengthens and lengthens both your:

- Knees (Important as knee injuries from running are common).

- Hip flexors (One of the main movers when running)

Do 2-3 x 10-20 reps on each leg

(Elevate foot to make easier) 

#2 Jefferson Curl

Strengthens and lengthens both your:

- Hamstrings (Resiliency behind knee).

- Back (Weirdly common spot for runners to get injured).

You Don’t Need Dumbells.

Instead load up a bag with heavy books for example.

Do 2-3 x 5-15 reps. 

#3 Calf Raises

Prevents injury in the Achilles tendon.

And strengthens and lengthens your calves:

- Stand on an edge that allows you to get into a full stretch.

- Start with both feet. Then 1. And use weights after that if possible.

Do 2-3 x 10-30 reps 

#4 Couch Stretch

Another one to open up tight hip flexors.

But with an even gnarlier stretch.

- The more you lean forward the more gentle the stretch.  

- The more upright you are the more intense the stretch. 

2 x 30-45 seconds each leg 

#5 Heel Elevated Squat

Strengthen knee through a full ROM

And you’ll have healthy knees for life.

But train at a level where you’re pain free:

- Assisted

- Bodyweight

- Loaded

Slowly progress up these levels.

Do 2-3 x 10-30 reps. 

Thanks for reading this thread!

Now I hate useless free pdf programs just as much as you do.

But if you're a weightlifter curious about improving your aerobic fitness, so you can go up a flight of stairs without being winded.

And without cardio leading to injuries and interference with your muscle growth

Then comment "SWIFT" under this post, and I'll DM you a 4 week guide on how to start your running routine.