Men\'s Health UK - 10.2019

MEN’S HEALTH 113

ACTIVATE YOUR MUSCLES

BEFORE RUNNING

AND YOU CAN BOOST

YOUR PERFORMANCE

SIGNIFICANTLY

11%

WORDS: ANDREW TRACEY | PHOTOGRAPHY: PHILIP HAYNES | GROOMING: SUSANA MOTA | STYLIST: ABENA OFEI | MODEL: ANDREW TRACEY | ILLUSTRATION: FLYING CHILLI

SQUAT AND REACH

4 SETS OF 30SEC, 30SEC REST

This four-move protocol doesn’t just

stretch but activates crucial muscle

groups. Sit in a low squat, then put

your right hand down and lift your left

hand overhead, stretching your lats.

Hold for two breaths. Switch arms.

WORLD’S GREATEST STRETCH

4 SETS OF 15SEC EACH SIDE, NO REST

Step your left foot back, sink into a deep

lunge and place your hands on the floor on

the inside of your right leg. Twist and reach

overhead with your right arm, rotating

further against the tension of the stretch.

Hold for 15 seconds, then switch sides.

LATERAL LUNGE

3 SETS OF 10 REPS EACH SIDE, 30SEC REST

Keeping your torso upright with your feet

parallel and shoulder-width apart, take a

long step to the left and lower until your

left knee is at 90 degrees. Push back up to

the starting position, then quickly repeat,

leading this time with your right leg.

REVERSE LUNGE WITH ROTATION

3 SETS OF 5 REPS EACH SIDE, 30SEC REST

Step your left foot back into a

deep lunge. Place your hands

on your head and rotate as

far to your right as possible.

Hold, then rotate the other

way. Switch legs and repeat.

FASCIAL

TREATMENT

Shift your focus from your

muscles to the stuff that

surrounds them to fine-

tune your performance

PT / 10.2019 PERFECT YOUR PREP

FIRE UP YOUR

WARM-UPS

GEEK TWEAKS #06

In your quest to chase down your

fastest ever time, it’s the little things

that count. First, warming up is now

non-negotiable. Second, think far

beyond the usual folds and bends

01/ GET JUMPING

Fascial tissue stores

more kinetic energy

than any other type.

Plyometric training increases its

density, giving you extra oomph.

Your move: Perform five-minute

agility ladder drills three times a

week, or three sets of 20 jump squats.

02/ FIX BACK PAIN

Where your middle and

lower spine meet is a hot

spot for race-ending

pain. If you have a desk job, tightness

around your psoas can be the cause.

Your move: Releasing the psoas isn’t

easy. Try the pigeon pose and foam-

roll your hamstrings twice a week.

03/ SAVE YOUR SOLE

Plantar fasciitis – heel

pain due to strained

fascia in your sole –

commonly occurs among runners,

often after exercising with a tight calf.

Your move: Roll your feet on a hockey

ball for a minute per foot and foam-roll

your calves for five minutes each day.

LEAP AHEAD BY

FINE-TUNING YOUR

PRE-RACE RITUAL

RUN