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MOVE OF THE MONTH BALL HIP AND LEG EXTENSION


Every month, RF’s personal trainer Mike Ovens demonstrates a running-specific resistance exercise for the gym or at home


HOW TO DO IT Lie on your back on the fl oor, place your calves on a stability ball. Lay your arms by your side, or extend them away from your sides for extra support. Push your hips up to form a straight line from shoulders to knees. Without allowing hips to sag, roll the ball as close as you can to your hips by bending your knees and pulling your heels towards you, then extend the legs out back to starting position and repeat.


YOGA FOR RUNNERS


Canadian Yoga teacher Christine Felstead will be offering her specialist Yoga for Runners intensive teacher training course for the first time in the UK in London, October 3rd to 7th, 2011. A great opportunity for trainers, existing yoga teachers and runners to learn more about the benefits of the practise and to teach yoga to their fellow athletes. Places are limited so early registration is advised. Visit www.yogaforrunners.ca/london- teacher-training.html for more info.


FOCUS: HAMSTRINGS You’ll really feel this one in the hamstrings. Strong hamstrings will help you run better. They work when the leg extends backwards at the hip, and propel your leg forwards. Strong hamstrings can help lengthen your stride as they help you accelerate at push off.


FOCUS: POSTERIOR CHAIN This exercise targets the posterior chain of muscles in the back of the legs, the glutes and the back. These muscles are often neglected in traditional gym workouts and by running alone. It also works multi-directionally and activates the core muscles.


QUICK FIT Metafit™, created by former Royal Marine Commando Justin Corcoran and national gymnast Nick Darling, is a 30-minute conditioning programme that combines bodyweight movements and intense cardiovascular intervals/tabatas to raise heart rate. Details on how to become a Metafit™ certified instructor can be found on www.metafit-training.com, and Justin will be demonstrating Metafit™ at Body Power 2011, the UK’s leading health, fitness and nutrition expo, which is being held on 21st to 22nd May at the NEC, Birmingham.


How many?


Start with six to eight repetitions. With this exercise the key is to remain stable and


strong. Build up to 10 reps, then 20.


FOCUS: GLUTES The gluteus minimus and medius stabilise the pelvis and vertebral column when one or the other foot is lifted off the ground as you run. Stronger glutes therefore will help you be a more stable runner and will help you propel from the back.


GOOD VIBRATIONS The Bodyvib vibration dumbbell combines a traditional dumbbell with vibration technology, forcing muscles to relax and contract – proven to enhance the benefits of targeted exercise. Available in different weights (1.5kg, 2.8kg and 4.6kg) the Bodyvib vibration dumbbell gives your upper body an effective workout without needing a heavier weight, and the vibration means you can get results more quickly. www.bodyvib.co.uk


RUNNING FREE ■ 29


PERFORMANCE


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Fitness snippets


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