How to Do
The light running should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the light running.
Beginning
1. Never do static stretches before starting to run. Instead, get your body ready by doing a dynamic warm up (moving around).
2. A proper warm up should last between 5 and 10 minutes before each run.
Movement
1. Swing the other leg back and forth while standing on one leg. Alter the order a couple times. Before swinging, rotate your ankles.
2. As you walk, raise your knees to around waist height ten times on each side.
3. Do a walking lunge for a total of 10 steps.
4. Continue walking, hopping briskly from one foot to the other every 10 steps for 5-10 seconds with knees high. Rep 4 times more.
ACSM Recommendations
The Centers for Disease Control and Prevention, and the American College of Sports Medicine advocates that you take part in a combined 30 minutes of moderate to intense aerobic or anaerobic activity most days out of the week.
What does that mean for you?
Based on the intensity and your typical hour-long strength training and cardio program, that usually works out at three to five sessions each week.
