Runner’s workout LYING GLUTE LIFT
Muscles: Bottom, lower back (glutes, para spinals) Why do it? Activating your bottom during the running stride would help to propel you forward and optimise your running stride. Technique:
■ Lie on the floor ■ Bend your left leg to form a right angle in your knee
■ Pull your toes down ■ Lift your knee off the
floor without rolling or lifting your hips ■ Complete one set before switching to the other leg Watch points: Ensure that you can feel your bottom working and not your hamstring (rear thigh). If you do feel your hamstring bend your knee more.
RUNNING MOUNTAIN CLIMBER
Muscles: Shoulders, arms, hip flexors and core (deltoids, rhomboids, biceps, triceps, psoas muscles, transversus abdominus) Why do it? Get your core muscles and legs to work as a unit to improve your speed. Technique: ■ Place your hands about shoulder-width apart on the floor ■ Keep your shoulders, hips and feet in line ■ Bring your right knee in towards your right elbow ■ Return to the start and repeat with your left leg ■ Start by walking the move before increasing the move to a run ■ Alternate between right and left Watch points: Don’t do this move if you have high blood pressure.
GET KITTED OUT Photography: Eddie Macdonald Model: Gabriella Darlington@ WA Styling: Anne-Marie Lategan Clothing: Crop: Man Up neon blue crop Top: Striders Edge. Bottom: Man Up neon blue shorts. Shoes: Adidas Glide Boost
womensrunninguk.co.uk October 2015
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