PERFORMANCE
PHOTOGRAPHS TIMOTHY P JONES
3. PYRAMID
4. CHAIR STRETCH
5 CHAIR STRENGTH
How to and variations: n Fingers on floor, draw hips back, straighten front leg, fold forwards n Develop: clasp hands behind the back, lift arms up
6. PLANK
Benefits: n A great hamstring stretch for front leg nHelps increase stride length without injury
How to and variations: n On one leg with foot over the knee, lower, hands in prayer and flat back n Develop: hang
forward, bring hands to floor
7. LOCUST
Benefits: n Stretches glutes and piriformis n Teaches thigh to rotate in hip socket; prevents knee injury n Strengthens ankles and arches
How to and variations: n Into chair position as shown n Easier: heels on floor, lean slightly forwards n Develop: feet & legs together, lower to hover
8. PIGEON
Benefits: n Strengthens ankles and arches n Strengthens quads n Holding position improves mental strength, balance & focus
How to and variations: n Get into position as shown n Easier: Lower knees to floor n Develop: raise alternate legs, keep hips stable
9. HEAD TO KNEE
Benefits: n Upper body strength: arms and shoulders n Core strength i.e. abdominals and lower back n Leg strength
How to and variations: n Get into position as shown n Easier: palms face down, raise one leg at a time n Develop: bend knees, hold outside of feet
10. SUPINE SPINE TWIST
Benefits: n Upper back strength n Hamstring and gluteal strength n Body extends using hamstring and glutes rather than back n Opens chest
How to and variations: n As shown, tuck foot under hip n Develop: walk hands forwards, rest head on floor n Or, pick up back foot, draw in towards buttock
Benefits: n Stretches the glutes, piriformis, ITB n Inner thigh stretch n Hip flexor stretch n Thigh rotates in hip socket
How to and variations: n In position, reach to touch toes n Easier: use a towel or belt around the foot n Develop: fold forwards bringing your forehead towards the shin
20 n RUNNING FREE
Benefits: n Inner thigh stretch n Hamstring stretch n Trunk flex- ibility improves as pose develops
How to and variations: n Lie on back, draw top leg over as shown n Develop: one thigh crossed on top of other, twist in direction of top thigh n Straighten top leg towards hand
Benefits: n Encourages rotation of pelvis and spine, needed for running economy n Releases lower back tension n Gentle stretch for outer thigh, good for ITB
n Try it for yourself Come and join The Running Inn and Laura Denham-Jones at the Running Free Workshop on Tuesday April 12th. If you’re running the marathon later in the week, why not take the day off and use the time to consolidate all your training and hard work? Turn to page 54 for more information about this unique training day – and for details of our Expo Reader Offer.
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