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Digital Subscriptions > Men's Running > Dec-16 > RAISE THE BAR

RAISE THE BAR

All the exercises in this month’s workout require a barbell. Barbell work can be very beneficial to runners because the core is forced to work so much harder to stabilise the body than when using bodyweight, dumbbells or machines. Keeping the weight relatively light and the reps high, the following moves will leave you with a core primed for strong, fast, injury-free running

1 RUSSIAN TWIST

Muscles: Lats, deltoids, abs, obliques

Why do it?

To create a strong, stabilising core

Technique:

◾ Position one end of a barbell in a wall corner

◾ Hold the other end in both hands

◾ Bend your knees slightly and, with arms outstretched, bring the bar down to one side – to about hip-level – twisting the chest, shoulders and head in the same direction

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About Men's Running

The temperature may be dropping but, unlike bears and bats, real runners don’t hibernate. Quite the opposite. The autumn and winter months are, in fact, when the fun begins. To inspire you to take the season by storm, this issue is packed full of adventure-aiding advice. And the good news is, you don’t have to travel far to find it. You could, for example, try your hand at some local fastpacking. (That’s the hybrid of running and backpacking, by the way, not hurriedly cramming your belongings into a suitcase.) For the price of a cheap train ticket, ultrarunner Matt Maynard fastpacked his way along the 153-mile North Downs Way, chopping his toothbrush in half in a bid to cut down any extra weight. On page 52, he tells you all you need to know about the art of travelling fast and light. Speaking of fast and light, we caught up with two Olympians who embody both those qualities: new 400m world record holder Wayde Van Niekerk and rising star of British marathon running Callum Hawkins. Although they specialise in very different disciplines, they both have some lessons for us mere mortals. A lesson that many runners – including this one – have failed to grasp, is the art of the B race. Getting these warm-up races right can be a great launch pad to success, while getting them wrong can be a real confidence-crusher. On page 60, Damian Hall tells you how to strike a balance. So embrace the colder months and enjoy this issue – it’s a brrr-illiant one.
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