This page contains a Flash digital edition of a book.

resistance exercise for the gym or at home SIDE PLANK WITH LEG RAISE

Every month, RF’s personal trainer Mike Ovens demonstrates a running-specific



Power Plate machines are a quick and efficient way to burn fat. Acceleration Training™ vibrates and activates muscle contractions, which can enhance overall performance in sessions as short as 15 minutes a day. Coaches are now combining this with the ViPR (Vitality, Performance and Reconditioning) – weighing between 4kg and 20kg they can be carried, dragged, thrown, flipped, stepped on and rolled, and can increase fat-burning when used with the Power Plate. Visit for more information.


Step one: Lying side on, supporting your body weight on your elbow, making sure it’s aligned with your shoulder, position your feet on top of each other. Straighten legs, keep hip bones in alignment and facing forward, and waist in line with the legs. Draw your navel into your spine to activate your core muscles. Make sure your head is in line with your neck. Step two: Inhale, and as you exhale lift the top leg, ensuring you don’t topple forwards or back and that you maintain a strong core. Lower with control and repeat fi ve times, then do the same on the other side.

FOCUS ON: CORE STABILITY This exercise challenges your balance as you hold yourself on one arm and the sides of your feet. When you add in the leg you compromise your balance further, as well as adding resistance. As you run with one leg on the ground and one in the air, this type of exercise will help strengthen the midsection with only one leg working, which you’ll benefi t from as a runner using core strength to drive your legs forward.

FOCUS ON: HIPS This exercise strengthens the hips and can help prevent injuries. It works the hip fl exors and abductors – it’s these muscles that can prevent you from turning your knee inward when you run. If you can run on a forward plane you can avoid problems such as illiotibial band syndrome and runners’ knee.

How many?

Master step one for at least 30 seconds before attempting to raise the leg. Start with fi ve reps,

increase to 10, repeat on other side. As you get stronger you can add ankle weights and raise your top arm to the ceiling.

GET SOME QUALITY SLEEP Recent studies have shown that stressed-out Britons are losing sleep worrying over work or money problems. Factor in pre-race nerves or time management woes about training sessions, and we could be up all night! Sleep expert James Wilson offers his top tips for sleeping when stressed: “Relax and wind down before bed.

Breathing techniques that slow your heart rate are good. “Try writing down negative worries

before you sleep. “Keep a notepad and pen close in

case you wake in the night worrying so you can write it down. “Remove clocks from sight. Clock-

watching will increase anxiety! “Keep bedroom tidy and clutter-free.”

FOUR MINUTES TO SLEEP! If you struggle to sleep the night before racing or after training, have a listen to John Levine’s Orange Grove Siesta, which claims to help with insomnia. John’s Alphamusic brings natural and powerful relief from symptoms of anxiety and stress, bringing you to Alpha state within four minutes. The Orange Grove Siesta CD by John Levine is £14.99, available from




Fitness snippets

Page 1  |  Page 2  |  Page 3  |  Page 4  |  Page 5  |  Page 6  |  Page 7  |  Page 8  |  Page 9  |  Page 10  |  Page 11  |  Page 12  |  Page 13  |  Page 14  |  Page 15  |  Page 16  |  Page 17  |  Page 18  |  Page 19  |  Page 20  |  Page 21  |  Page 22  |  Page 23  |  Page 24  |  Page 25  |  Page 26  |  Page 27  |  Page 28  |  Page 29  |  Page 30  |  Page 31  |  Page 32  |  Page 33  |  Page 34  |  Page 35  |  Page 36  |  Page 37  |  Page 38  |  Page 39  |  Page 40  |  Page 41  |  Page 42  |  Page 43  |  Page 44  |  Page 45  |  Page 46  |  Page 47  |  Page 48  |  Page 49  |  Page 50  |  Page 51  |  Page 52  |  Page 53  |  Page 54  |  Page 55  |  Page 56  |  Page 57  |  Page 58  |  Page 59  |  Page 60  |  Page 61  |  Page 62  |  Page 63  |  Page 64