Womens_Running_UK_Issue_86_March_2017

SQUAT AND SHOULDER PRESS

Muscles used:

Thighs, bottom, middle back, upper back, shoulder

(quadriceps, hamstrings, glutes, trapezius,

rhomboids, deltoids)

Why do it?

Good posture is important for a good running style

and to prevent injuries. This is a great exercise to

illustrate how well you can control your posture.

Technique:

• Stand with your feet one-and-a-half times hip-
  width apart


• Hold a weight in each hand at head height, with your
  elbows at 90 degrees and palms facing forwards


• Bend your knees to perform a squat


• Simultaneously extend your arms up to the ceiling


• Ensure that you keep your arms next to your ears


• Tense your legs and lower the weights back to your
  shoulders
  Watch points:
  Squeeze your shoulder blades to maintain your
  posture during the squat.

WORKOUT

62 MARCH 2017 womensrunninguk.co.uk

SETS &

REPS

Perform two to three

sets of 15 to 20

repetitions.

GET MARATHON-READY

IN 8 MOVES!

USE FITNESS EDITOR ANNE-MARIE LATEGAN’S WORKOUT TO PREPARE YOUR BODY

FOR THE LONG MILES AHEAD

WALKING LUNGES
Muscles used:
Front and back thighs, bottom (quadriceps, hamstrings, glutes)
Why do it?
This is a great exercise to help you open your hips and to improve your
overall leg strength.
Technique

• With your feet hip-width apart, step forward with your right leg and
  bend both knees to perform a lunge


• Push off and step forwards with your left leg


• Keep alternating between right and left
  Watch points:
  Ensure that you don’t lean forwards with your upper body.