WORKOUT
64 MARCH 2017 womensrunninguk.co.ukSTANDING SINGLE-LEG CALF RAISES
Muscles used:
Calf muscles (gastrocnemius)
Why do it?
Strong calves are important to cope with the increase
in distance and speed.
Technique:
- Stand on one leg with your toes pointing forwards
- Lift your heel off the floor and raise onto your toes
- Slowly lower with control
- Complete one set on both legs
- For the next set, turn your toes in and, for the third
set, turn your toes out
SIDE LEG LIFT OVER A STABILITY BALL
Muscles used:
Outer thigh and bottom (abductor, glutes)
Why do it?
This is a great exercise to strengthen your bottom and give you hip stability.
Technique:- Kneel on the floor next to a stability ball
- Lean with your right side on the ball and extend your left leg sideways
- Lift your left leg up until it is at hip height
- Slowly lower with control until your foot touches down to rest on the floor
- Complete one set on the left before changing over to the right
Watch points:
Keep your leg straight when lifting it up.