2019-05-01_Runners_World_UK

CHANGE FOR

THE BETTER

Don’t get stuck in a strength and conditioning rut.

Mix things up for maximum success

RUNNERS LOVE ROUTINE, but for true performance

gains, it pays to mix things up. Alternating your

running and your strength and conditioning

workouts will result in continued improvement.

‘Within all systems in the body, if you provide the

same stimulus again and again, those receptors

switch off,’ says personal trainer Nick Kinsella

(nickkinsella.co.uk). ‘If you walk into a room and

smell perfume, 10 minutes later you won’t smell it

anymore. It’s similar with exercise. You have to

constantly provide different stimulus. Those who

get stuck in a routine for too long can end up

getting weaker.’ But you don’t have to overhaul

your strength and conditioning workout once a

fortnight. With a few subtle adjustments, it’s

possible to make body-weight staples a little

harder. The side plank with a leg lift (below) is one

example. See also the three moves pictured right.

1. Premium plank
   MUSCLES WORKED ABS,
   LOWER BACK
   From plank, lift one arm and
   the opposite leg off the floor.
   Hold for 20 secs; swap sides.


2. Superior squat
   MUSCLES WORKED QUADS,
   GLUTES, CALVES
   Squat, but as you return to
   start position, push up onto
   your toes. Aim for 50 reps.


3. All-out lunge
   MUSCLES WORKED QUADS,
   HAMSTRINGS, GLUTES
   Using a knee-height bench,
   lunge until your front thigh is
   horizontal. Drive through
   your front heel to the start
   position. 25 reps each leg.

SCIENCE AND

MATHEMATICS

SECTOR MOST LIKELY FOUND DOING ANNUAL HOURS IN THE GYM SECTOR MOST LIKELY FOUND DOING ANNUAL HOURS IN THE GYM

44 per cent go to the gym to

boost their mental wellbeing

Cardio Free weights Zumba

Legs and bum

Abs

Resistance machines

39 per cent go to the gym to

boost their mental wellbeing

39 per cent go to the gym to

boost their mental wellbeing

24 per cent go because their

friends also work out

20 per cent enjoy sharing

gym time on social media

25 per cent enjoy sharing

gym time on social media

CONSTRUCTION

INDUSTRY

BEAUTY AND

WELLBEING

IT AND

DIGITAL

188 158

165 156

162 152

ART AND

DESIGN

SPORTS, LEISURE

AND TOURISM

BRITAIN’S FITTEST PROFESSIONALS The country’s most health-conscious job sectors. Are you here somewhere? SOURCE: PUREGYM

MAY 2019 RUNNERSWORLD.COM/UK 015

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