Womens_Running_UK_Issue_86_March_2017

womensrunninguk.co.uk

WORKOUT

WORDS:

Anne-Marie Lategan

PHOTOS:

Joseph Branston/Future Studios

MODEL: Charlotte Robertson

CLOTHING:

Crop top: Dragonfly; Tights: ASICS Graphic 7/8 Tight in

Dotto Poseidon; Shoes: Brooks Glycerin

MARCH 2017 65

DIPS

Muscles used:

Upper-arm muscles (triceps)

Why do it?

Strong upper-arm muscles will improve your arm

drive and increase your speed.

Technique:

• Sit on the edge of a bench or chair


• Place your hands next to your hips with your fingers
  facing forwards


• Lower your bottom off the bench


• Bend your elbows and lower your bottom to the floor


• Aim for a 90-degree angle in your elbows


• Push until your arms are straight
  Watch points:
  If you find the exercise too hard with straight legs,
  keep your knees bent.

STABILITY BALL CROSS OVER
Muscles used:
Stomach and side muscles (rectus abdominis, obliques)
Why do it?
Running uses a lot of rotation. By strengthening your side and stomach muscles, you can reduce the amount of
fatigue caused by long-distance running.
Technique:

• Lie with your lower back supported on a stability ball


• Place your hands next to your ears


• Crunch your head and shoulders up while twisting your right shoulder over towards your left hip


• Return to the centre position


• Repeat the move, twisting your left shoulder over towards your right hip


• Keep alternating between right and left
  Watch points:
  If you find the exercise too easy, move further over the ball. If you find it too hard, move the ball towards your feet.