Charlotte Kalla's best running stretches
Don't forget the mobility exercises before heading out for the day's run. Here are Charlotte Kalla's three favorite stretches!
Between May and November, Charlotte Kalla swaps her cross-country skis for running shoes. There are many tips on how you can run faster and streamline your training to see fast results. One simple thing that gives an immediate effect and is gold for the body, but which many people miss, is to warm up properly before the run.
Charlotte Kalla usually starts her morning or session with a couple of mobility exercises to open up her hips and chest.
- "As a cross-country skier, I work very forward, which is also a position that many people have in their everyday work when they sit in front of the computer. Therefore, it is both nice and important to work with the stabilizing muscles in the back and stretch out in mobility. At the same time, it is important to open up your hips before going out for a run," says Charlotte Kalla.
Check out Charlotte Kalla's three stretches that are perfect to do before going out for a run below.
Exercise 1: Lizard pose
Do this: Kneel on the ground. Then take a big step forward with one leg and push yourself forward with focus from the hip until you reach a position where it stretches. At the same time, bring your upper body forward and aim to put your forearms on the ground on the inside of your front foot. Come up with your upper body again and repeat the exercise. Then switch legs.
Remember: to push your hips forward before starting the exercise.
Exercise 2: Hip opener squats
Do this: Stand with your feet together. Step forward two foot lengths with one foot. Then turn your foot outwards for a quarter turn and walk another two foot lengths, this time to the side. You have now reached the starting position of the exercise. Do three squats, the first with your upper body facing forward, the second with your upper body facing right and the third with your upper body facing left. Repeat the exercise four more times before switching legs.
Remember: your eyes and upper body should be in a straight line, so when you turn your upper body to the left, your eyes should do the same. Strive for a straight posture.
Exercise 3: Wall Squats
Do this: Stand with your feet hip-width apart in front of a wall, facing the wall. The distance to the wall baseras on how mobile your thoracic spine is. Stretch your arms straight up and then slowly descend into a squat without your arms touching the wall. This is an exercise where you will quickly see your progress by being able to move closer and closer to the wall.
Remember: Tighten your stomach, keep your back straight and push your knees out in the same direction as your feet. The body should go straight down and up, without the upper body falling forward.
CHARLOTTE KALLA WEARS: Clothes and shoes from Craft
PHOTO : Lisa Kronander/Craft
READ MORE: Charlotte Kalla: Top form for Tjejmilen
