Men\'s Health UK - 10.2019

PT / 10.2019

02

SPLIT SQUAT JUMP

3 SETS OF 30SEC,

30SEC REST

A longer gait increases your efficiency,

so practise getting more air time. Step

back and sink into a deep lunge (A).

Explode up, switching legs mid-air to

land in a lunge position with the opposite

leg forward (B). Repeat from side to side

for 30 seconds and feel the burn.

01

FACE PULL

3 SETS OF 20 REPS,

60SEC REST

A strong upper back keeps you upright,

increasing your speed and reducing your

risk of injury lower down. Grip a pulley or

band at chest height (A). Pull towards

your face, separating your hands while

pinching your shoulder blades together

(B). Pause and reverse slowly.

03

SUPERMAN BACK EXTENSION

3 SETS OF 10 REPS,

60SEC REST

Strengthen the muscles you can’t see in

the mirror to make sure there are no weak

links in your trunk. Lie prone on the floor

with your legs and arms outstretched (A).

Initiate the movement by squeezing your

lower back and glutes, while raising your

arms and legs off the floor (B). Pause here

for one breath and return to the ground.

04

SINGLE-LEGGED JUMP

3 SETS OF 5 REPS EACH SIDE,

60SEC REST

Practise fast feet and soft landings to

mitigate the injury risks of extra miles.

Raise one foot back (A) and sink into

a lunge. Shift your weight forward and

explosively jump up, bringing your rear

foot through with a raised knee so you

land only on the working leg (B), dropping

into a quarter squat to absorb the impact.

STARTING

BLOCKS

Running may feel like one of

those endeavours that doesn’t

require much instruction. After

all, you just... run, right? But

to go fast, you need a strong

base. Before you lace up, these

movements will toughen up

your core and prime your

posture. Consider these your

go-faster stripes. Earn them.

The quickest way to your

40-minute finish line is

by taking the time to lay

the foundations of speed

and technique. Nail them

now and you’ll get fitter,

faster, every time you run

PUT YOUR

BEST FOOT

FORWARD

FORM MASTERCLASS #12

A

A

A

A

B

B

B

B

THE EXPERT

Name:

Andrew Tracey

Expertise: Fitness

guru Tracey knows

building speed is

about more than

just the miles you

rack up on the road.

Follow him:

@theandrew.tracey

104 MEN’S HEALTH

WORDS: ANDREW TRACEY | PHOTOGRAPHY: PHILIP HAYNES I MODEL: EMMANUEL ALLI AT W MODEL I STYLING: ABENA OFEI GROOMING: CHLOE EDWARDS | SHORTS FALKE AT MATCHESFASHION.COM, TIGHTS AND TRAINERS BOTH ASICS.COM