Running requires more than just logging miles and achieving personal bests. To enjoy injury-free running, you need to take a holistic approach, blending cardiovascular workouts with a structured strength training programme.
Warm up
Run on the spot for a minute followed by 30 seconds of high knees and 30 seconds of bum kicks. Repeat two times.
Sets & reps
Perform two sets of 20 repetitions. This will improve your muscle endurance and strength.
Cooldown
Focus on stretching your spine, hips and leg muscles to prevent injuries.
| Kneeling top knee to elbow
AREA TRAINED: Side muscles (obliques)
WHY DO IT?
Building your side muscle strength will improve your balance and control rotation during running.
TECHNIQUE:
• Kneel on your left knee and place your left hand on the floor
• Extend your right leg sideways and place your right hand on the side of your head
• Lift your right leg up and tuck your right knee in towards your right elbow
• Extend your leg but don’t rest your foot on the floor
• Complete one set before changing over to the other side
BE SAFE:
Focus on squeezing your ribcage towards your hip bone while you tuck in.
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Singolo numero digitale
Feb 2024
Questo numero e altri numeri arretrati non sono inclusi in un nuovo
abbonamento. Gli abbonamenti comprendono l'ultimo numero regolare e i nuovi numeri pubblicati durante l'abbonamento. Women’s Running
Abbonamento digitale annuale
€42,99
fatturati annualmente