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HIPS AND CORE

LUNGES AND PLANKS ARE SOME OF THE SIMPLEST BUT MOST EFFECTIVE EXERCISES FOR STRENGTHENING YOUR HIPS AND CORE, ULTIMATELY MAKING YOU A STRONGER, BETTER AND MORE INJURY-PROOF RUNNER

Masterclass

LUNGE: When you run you always have one leg in front of the other, which means there are always a variety of forces working in around your hips. If one of these muscles is tight or too weak, it will pull your hips out of alignment, which can lead to different injuries and overuse syndrome. Lunges are a great and relatively simple way to strengthen the muscles around your hips in a controlled movement.

EASY

LUNGES

Muscles: Front and back thigh, bottom (quadriceps, hamstrings, glutes)

Technique:

• Stand with your feet hipwidth apart

• Keep your back straight and look forwards

• Step forward with one leg

• Bend both knees

• Lower the back knee as close as possible to the floor

• Straighten your legs and step back to the starting position again

• Alternate between left and right

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About Women’s Running

Ready to take your running off-road? Then make sure you pick up a copy of the October issue of Women’s Running – our trail special. If you’re a complete beginner, you’ll find advice for taking those first steps on the trails and, for the more experienced off-road enthusiasts, tips from the pros – find out how to “ascend like a mountain goat and descend like a demon”. With expert guides to finding the right trail shoes for you, exclusive reviews of the latest off-road shoes and top-to-toe kit suggestions for every off-road eventuality, we’ve also got your off-road wardrobe sorted. And if you’re struggling for inspiration to take your running off road, look no further than our interview with cover star Susie Chan, whose passion for trail running has taken her from the desert to the jungle. Prefer to stick to the roads? No problem. Try our sharp sessions for 10K runners – or, if you’re taking on the longer distance, don’t miss our complete race-day guide for serious marathon runners, packed with all the advice you’ll need on making your race day seamless.