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- Mastercla- ALL IN THE BALANCE

TRAINING YOUR STABILITY MUSCLES WILL IMPROVE YOUR RUNNING FORM AND EFFICIENCY, WHILE REDUCING YOUR RISK OF INJURY. USE THESE BALANCE-BOOSTING MOVES TO RUN STEADIER ON YOUR FEET

STABILITY BALL PLANK

Areas trained: Shoulders (deltoids), core muscles (transverse abdominis)

Why do it? The added instability of the ball will make your core muscles work harder and get stronger. This will help to prevent excessive torso rotation when you run, which wastes energy and will lead to fatigue.

Technique:

• Place your elbows and forearms on top of the stability ball

• Keep a straight line between your shoulders, hips and feet

• Pull your belly button to your spine

• Hold the position for 20 seconds

Watch points:

If you feel pain in your lower back, lift your hips slightly higher to prevent your lower back from arching.

SETS, REPS AND FREQUENCY Perform three sets of eight to 12 repetitions

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About Women’s Running

Ever thought about how your favourite hobby might impact the environment? Grab yourself the May issue of Women’s Running, to find out more about your carbon running footprint – and how you can reduce it. With advice on everything from the best ethical running kit, to making your own drinks and fuel, to starting run-commuting, you’ll find an abundance of ideas on how to become a more eco-conscious runner. And you won’t be short of inspiration. Read how cover star Lizzie Carr transformed from a high-flying city girl to a passionate environmentalist and adventurer, and how contributing editor Claire Chamberlain managed to beat her 10K PB, after transitioning to a vegan diet. As ever, you’ll find the usual training advice, including the lowdown on all things tapering, and regular Best in Test gear reviews – this month, WR testers have reviewed the latest minimal, neutral and support shoes, so grab yourself a copy to find out which shoes came out on top!