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Digital Subscriptions > Women’s Running > March 2018 > GO THE DISTANCE

GO THE DISTANCE

WHETHER YOU’RE AIMING TO RUN 26.2 MILES FOR THE FIRST TIME OR GOING FOR A PB, INCLUDING STRENGTH WORK AS PART OF YOUR TRAINING WILL HELP AVOID INJURY AND IMPROVE YOUR PERFORMANCE ON THE DAY

WORKOUT

Masterclass

FIVE COMPONENTS

For your best running performance, your training should include these five key components:

• Plyometric (jumping) exercises – to improve power and stride length

• Running drills – to help with acceleration

• Strength exercises – to improve your ability to move throughout an optimal range of motion

• Flexibility – to help prevent restrictions in movement and allow optimum function

• Running the miles – to get your body used to the impact and put all the other components into practise

SETS, REPS AND FREQUENCY

Aim to do three running sessions and three strength training sessions each week. Each exercise below has a different amount of sets and reps.

RUNNING DRILL

LEANING HIGH KNEE DRILL AGAINST A WALL

Muscles:

Hip flexors (psoas muscles), front thighs (quadriceps), core muscles (transversus abdominus)

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About Women’s Running

Discover the healing power of running with the March issue of Women’s Running, on sale 25 January. Find out how running can help treat depressive disorders, clear the mind and manage stressful life situations. And hear from women who have experienced these benefits for themselves, such as cover star Charlie Watson, who shares how running – and blogging – has helped her to manage stress and anxiety. Keen to start running but daunted by the prospect of having to run for miles without a break? Discover Jeff Galloway’s hugely successful Run Walk Run training method, which has helped thousands to start running, stay injury free and even qualify for the Boston Marathon. We’ve got all things marathon training covered in this issue, too. You’ll find three 12-week training plans for beginner, intermediate and experienced marathoners, as well as expert advice on getting marathon fit on reduced mileage. Plus, don’t miss our recipes for delicious, homemade fuelling snacks or our leg-focused strength-training workout, both supporting your stamina and strength, whatever your training goals.
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