June 11, 2021
Join three-time XTERRA U.S. Women’s Champion Suzie Snyder in the first of five instructional exercise videos to stay injury free and become a better athlete and XTERRA racer.
In the first video Snyder demonstrates passive techniques for muscle activations and dynamic movements to do before running.
“The purpose of pre-running or biking exercises is to restore the connection between your brain and muscle fibers,” said Snyder. “This could be 10-15 minutes and various reps, all based on what your body needs that day and for the workout ahead.”
Snyder explains how these exercises warm the body and muscles gently, increase body temperature and joint range of motion, and activate the muscles you’re about to use. In essence, the first step is to wake up our bodies and prime them for a workout.
“If you’re running, focus on the legs & core,” said Snyder. “Start with passive activation with muscle contraction + tapping, which is especially useful for early morning workouts or after sitting for a long time.”
The second step involves dynamic stretching including the squat, lunge w/rotation, spiderman w/rotation, inchworm, knuckle draggers, step & reach, toy soldiers, kickbacks, hip circles, fire hydrants, and donkey kicks.
“We’ll also review track and field staples like the A Skip, B-Skip, Carioca, high knees, butt kicks, and strides,” says Snyder. “These are 10-second efforts or mailbox to mailbox, and the key is to keep proper form.”
More Videos in this Series
Part I - Pre-workout Activation and Warm-up Techniques
Part II - Plyometrics
Part III - Upper Body Strength Training
Part IV - Core Training
Part V - Lower Body Strength Training
Suzie Snyder has been the top American elite woman finisher at the XTERRA World Championship for four straight years, is a two-time XTERRA Pan Am Tour Champion, and has won nine majors on the XTERRA World Tour. Before turning pro, the 16-year veteran of XTERRA won the 20-24 division world title in 2004 and four-time age group national championships as well.
