MOVE OF THE MONTH
resistance exercise for the gym or at home CALF RAISE
Every month, RF’s personal trainer Mike Ovens demonstrates a running-specific
HOW TO DO IT Position yourself on the step so that your heels are hanging over the step, as shown. Raise yourself up onto the balls of your feet, as high as you can go without toppling over. Use your breath, exhale as you lift, and inhale as you lower. Try to avoid locking out the knee, but don’t over bend the legs or you may start to activate the quads to help you lift up. To make it easier, do this standing on the fl oor, or hold onto a chair and go up on just one leg, with the opposite toe around the back of the ankle, consolidating your body weight on the working leg. Progress the exercise by adding resistance, either dumbells, or on the fl oor you could try this with a barbell.
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CUTTING-EDGE GYMS
Check out these 3 new gyms and training concepts
PLAYTIME AT THE LIFEHOUSE SPA
RF editor Fiona Bugler tried out a personal training session at the playtime gym at The Lifehouse Spa in Thorpe-Le- Soken, Essex “The gym at The Lifehouse Spa isn’t a gym, it’s a ‘playtime’ area. The concept is that exercise should be fun, and not a ‘workout’, though the playing always has a purpose. The trainers are passionate about functional fitness, and the gym reflects this with quirky design and trainers who embrace all the latest trends in teaching.” Visit www.
lifehouse.co.uk or call 01255 860050
How many?
Start with 10 to 15 repetitions and build up to three sets.
FOCUS: CALF MUSCLES This one’s obvious really. It works the calf muscles, of which there are two, the gastrocnemius and soleus. These muscles work to extend your foot and fl ex your toes when you run and doing this exercise stretches out the muscles and builds endurance in the lower limbs.
STARS GYM – FOCUS ON FIGHTING! Based at the Albion Riverside in Battersea, Stars Gym will have a strong focus on martial arts, with a boxing ring, cage and MMA equipment. Disciplines and techniques such as Brazilian Jiu Jitsu, Kick Boxing, Karate and MMA will be taught by some of the world’s top instructors. Visit
www.starsgym.co.uk.
ALTER G TREADMILL AT CHELTENHAM STUDIO The AlterG Treadmill allows you to exercise while reducing the force of gravity; a person’s body weight can be reduced by up to 80 percent. Dan Fivey is a PT and owner of one of only five AlterG’s in the UK, and offers 30-minute sessions for £25. Visit www.danfivey personaltraining.
co.uk or call Dan on 0770 916 9997.
RUNNING FREE ■ 29
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PERFORMANCE
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Fitness snippets
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