GOOD FORM WILL IMPROVE YOUR RUNNING ECONOMY, MAKING YOU MORE EFFICIENT, HELPING YOU TO RUN FASTER AND FOR LONGER

BODY BLAST

WORDS: MICHELLE COVENEY ILLUSTRATIONS: BEN FOXALL

Preparation

Don’t forget to warm up with a few minutes of light cardio such as easy running followed by dynamic stretching. Focus on good posture, which reduces injury as well as the stress on your joints. Do each exercise for 30 seconds with a 10 second break in between. Complete three sets of each exercise. The whole routine should take around 10 minutes

WALKING HIGH KNEES

This drill reinforces tall posture.

It engages the abdominal muscles to maintain an upright posture and a high hip position.

- Stand tall with your chest and head up and engage your abdominal and gluteal muscles to hold your hips in a high position.

- Raise your left knee so that the thigh is parallel to the ground, ensure that the foot is ‘cocked’ and keep it pulled up close to your bottom.

- Simultaneously raise up onto the toes of your right (standing) leg.

- Hold for a second before moving onto the other leg.

- Take care not to lean back, or rock sideto- side as you move. - Remember to co-ordinate your arms too.