womensrunninguk.co.uk MARCH 2017 63
WORKOUTSINGLE LEG STAND UP AND SIT DOWN
Muscles used:
Front and back thighs, bottom (quadriceps,
hamstrings, glutes)
Why do it?
The stronger your thighs are, the less chance you have
of getting injured.
Technique:
- Sit on a bench or chair
- Place your right leg close to the bench and extend
your left leg out in front - Stand up using your right leg only
- Slowly sit down with control
- Complete one set on the right before changing over
to the other side
Watch points:
The higher your bench or chair, the easier the exercise
will be.
BACK EXTENSION WITH WEIGHTED RUNNING ARMS
Muscles used:
Back muscles, shoulder muscles, arm muscles (erector spinae, trapezius, deltoids, biceps, triceps)
Why do it?
As you get tired towards the end of the marathon, strong arms and back muscles could be the key to you
reaching your predicted marathon time.
Technique:- Lie on your stomach on a stability ball
- Hold a light weight in each hand
- Lift your head and shoulders up to form a straight line between your shoulders, hips and feet
- Hold the top position
- Swing your arms four times in a running motion
- Ensure that you drive your elbows backwards
- Lower your body down over the ball before repeating the exercise again
Watch points:
Don’t overextend your lower back.