- Masterclass - ROLL ON RACE DAY!
LOOK AFTER YOUR MUSCLES AND STAY INJURY FREE, WITH THE HELP OF A FOAM ROLLER
WORKOUT
BACK
Areas trained:
Back (erector spinae)
Why do it?
The impact from running is absorbed by your spine. This can lead to tension building up in your muscles. Using a foam roller regularly will help to release that tension.
Technique:
• Lie with your upper back on the foam roller
• Lift your hips off the floor
• Push your body upwards to roll the roller down your spine
• Roll back up to the top position
• If there are tender points, hold that position for five to 10 seconds before continuing your rolling
Watch points:
If your neck hurts, support it with your hands.
SETS, REPS AND FREQUENCY
Roll five to 10 times over each muscle. When you find a tender point, hold the position for a few seconds
GLUTES
Areas trained:
Bottom (gluteus maximus)
Why do it?
During the running stride, your glutes work hard. Releasing the tension in these muscles will reduce your injury risk.
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Women’s Running
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Singolo numero digitale
Jul 2018
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