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Support your marathon training with this home workout for runners



Considering how much running you need to do to train a marathon, you may get a little angry at the idea that you should also do another, different exercise. However, if you completely skip the strength and conditioning work, you increase the risk of injury and do not put your body in the best position to be successful on race day. It does not matter if you are on the track or on set. A new PB.

The good news is that you do not have to perform many other workouts – a short routine like the one described below, which is performed two or three times a week, will strengthen your body strong enough to cope with training requirements to the running.

This training was developed by Amy Hughes, a trainer at Barry's bootcamp in Manchester, who is very familiar with the requirements of marathons and had already completed 53 of them in 201

4.

"Strength training is essential for runners," says Hughes. "Endurance running puts strain on your joints, ligaments and tendons through repeated influences. Power work is therefore crucial to help your body. Injuries can also often be caused by imbalances, so conditioning helps to balance muscular imbalances. And the stronger you are, the more power, speed and stamina you have – it's that simple.

"Even runners forget the core work. I can not stress the importance of including this. Your core is the focal point of your entire body. When your core is strong, everything else becomes strong. Your posture improves and it means you can run longer.

Home training for marathoners

Squat

Time Time 60sec

Get over the heels with the middle of balance. Keep your back straight and sit back and forth until your thighs are parallel to the floor. Then drive back through your heels to a stop.

Crab Walk

Time 60sec

Sit on the floor with your knees bent and your legs flat. Place your palms on the floor behind you and lift your hips so they are supported by your hands and feet. Keep your hips upright as you walk three steps on your hands and feet, and then three steps to the right.

Reversing with rotation

Time 60sec

Take a big step from standing back with your left leg and lower until both knees are bent 90 °. Then turn your upper body to the right, turn it back to the center and push it up again. Then repeat, but with the right leg lead and turn to the left.

Jump squat

Time 60sec

Stand shoulder-width. Drop into a squat and then raise again so your feet leave the ground and jump as high as you can. Land gently and repeat.

Plank

Time 40sec

Rest your arms on your forearms and toes with your body forming a straight line from your head to your feet. Hold this position.

Plank with Knee Adjustment

Time 60sec

Get into a plank position, then bring your right knee to your right elbow and hold it for two seconds. Then take it back and repeat on the left side. Continue alternately.

Glute bridge

Time 80sec

Lie on your back with your knees bent and feet flat on the floor. Squeeze your buttock muscles together and lift your hips until you form a straight line between your shoulders, hips and knees. Slowly reduce control. For the first 60 seconds, raise and lower your hips as above, and hold your hips upright for the last 20 seconds, gently pulsing them up and down.

High Knee

Sets 3 Time 30sec Break 30sec

Run on the spot and raise your knees above the waist level.

Step-up

Time 60sec

Climb onto a bench or chair – make sure it's stable – and then step back by alternating your leading foot with each repetition , Keep your torso upright when you step up. Keep weights on your sides when you have them.

Bicycle crunching

Time 30sec

Lay your hands behind your temples on your back. Lift your shoulders and legs just above the floor, then pull one knee to your chest, rotating your upper body to bring the opposite elbow up and to your knee. Return to the starting position and repeat with the opposite limbs. Run the crunches quickly to make the most of the 30-second interval, being careful not to pull your head up and up. Raise your legs as high as possible, and then lift your body to form a V-shape with your body. Hold this position. If it turns out to be too hard, try a modified V-Sit that bends your legs to the knees.


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