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SPINAL MOBILITY

YOUR SPINE ABSORBS A LOT OF IMPACT FROM RUNNING, SO IT’S IMPORTANT TO KEEP THE VERTEBRAE LOOSE, TO ENCOURAGE FLUIDITY AND REDUCE PRESSURE. THESE MOVES WILL ALSO HELP TO PROMOTE GOOD POSTURE

BODY BLAST

Preparation

You don’t need any fancy equipment – just a wall, a floor and possibly a chair or firm surface about the height of a chair. Each movement should be carried out slowly and with full control: remember, this is a flexibility workout, not cardio. Perform each exercise 10 times, remembering to work both sides of the body equally. Repeat twice. It should take 15-20 minutes to complete.

BACKWARD WALL DROP ROTATIONS

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About Women’s Running

Get inspired to take your running off the beaten track, with the July issue of Women’s Running, on sale 31 May. From our beginner’s guide to ultrarunning (including a 16-week training plan), to the lowdown on all things vertical racing, this issue celebrates adventure in running – and shows you how you can get a piece of it. Don’t fear, though, that doesn’t have to mean transforming into an ultra-athlete, running ludicrous miles in remote locations. We’ll show you how simply taking your runs off road and embracing the great outdoors can shake up your routine – and add some soul to your running. And if you need some convincing, don’t miss our interview with cover star and off-road enthusiast Caroline McKay, who tells us why the life-affirming nature of trail running has got her totally hooked. This issue also features our spring Ultimate Race Guide, compiling the best 100 races taking place from July onwards this year, so you can start planning your next adventure …