Competitor - August 2017

training 47

WORKOUT OF THE MONTH

EXERCISE 1:

Single-Leg Bobs

This variation on the basic bob

develops balance and stimulates the

proprioceptors—a must for runners.

Starting position: Stand on one leg

with a long spine.

Action: Bend your standing knee and

lower your tailbone slightly before

straightening your leg again. Do this

as quickly as feels natural. Keep a long

spine, and make sure your foot feels

firmly rooted into the ground.

Duration: 15 seconds on each side

What to avoid: Letting your knee

drift to the inside or outside

EXERCISE 2:

Runner’s Posture

This activates the postural muscles

specifically needed for running.

Starting position: Stand upright

with your feet hip-width apart. Hold

your arms in a running position.

Action: Keeping a long spine, let

your whole body tip forward until

you feel your weight shift to your toe

mounds. Once you’re in this position,

move your arms rhythmically, the way

you would if you were running.

Duration: 30 seconds

What to avoid: Losing the length

you have created in your spine

EXERCISE 3:

Runner’s Tree Pose

Inspired by a yoga pose, this is

adapted specifically for runners.

Starting position: Stand on one leg.

Action: Raise your hands above your

head, and bring your palms together

with your index fingers pointing

straight up. Open your elbows back

to bring them in line with your hands,

shoulders and ears. Push your hands

upward as you extend your spine.

Duration: 30 seconds on each side

What to avoid: Letting your head fall

backward, rounding your back or

losing the alignment in your spine

Excerpted from Run Better: How to Improve Your Running Technique and Prevent Injury by

Jean-François Harvey, published by Greystone Books (March 2017). Condensed and

reproduced with permission of the publisher.

Improve

your running

form with these

short hill

sprints.

CM0817_T_WOTM.indd 47 7/27/17 12:43 PM