BRIDGE WITH TOE RAISE
Muscles: Back thighs (hamstrings), bottom (glutes), core muscles (transverse abdominis) calves (gastrocnemius)
Why do it?
Over-relying on your quadriceps for power when you run can cause quad strain, IT band syndrome, knee pain and other problems. Likewise, if your glutes don’t fire and contract during each stride, your hamstrings will take over this function, which can lead to overuse injury. This exercise combats both sites of injury.
Technique:
• Lie on your back on the floor
• Place your feet flat on the floor with your heels close to your bottom
• Lift your hips off the floor until they form a straight line between your knees, hips and shoulders
• Squeeze your bottom, pull your tummy tight and hold this position
• Lift onto your toes
• Slowly lower your heels and then your bottom until you touch the floor, but don’t rest completely
Watch points:
If you feel your muscles cramping, rest for a few seconds and reduce the number of repetitions. Build up until you can do the full set.
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About Women’s Running
Grow your mental – and physical – strength with the June issue of Women’s Running, on sale now! From the performance-enhancing benefits of adopting a competitive mindset, to the best ways to develop your mental toughness, we’ll show you how to become a more confident runner. You’ll also discover how running can help boost your mental self-image – hear how running gave cover star Anna Pearce confidence and courage as she overcame a highly traumatic life event. And if you’re focused on getting your body stronger and fitter this summer, the issue is packed with helpful advice. We’ve got a six-week training plan for runners looking to make the step up from 5K to 10K, and a fantastic workout to boost power in the hamstrings and glutes, helping you run faster and stay injury-free. Find all this plus the usual inspiration, recipes, tips and gear reviews.