Runners need to train the entire core – the muscles that attach to the pelvis – to run safely and efficiently.
This routine strengthens the core plus the hip flexors, hamstrings and quads and improves balance.
Do these moves, working up to three sets of ten reps, after easy runs – when you wouldn’t want to lie down anyway.
a) Attach a resistance band to a doorway at shoulder level. Stand with arms extended, perpendicular to the band.
b) Keeping your arms straight, rotate your body away from the band, about 90 degrees. Repeat sets on both sides.
c) Reconnect the band to a low position (about knee height) and rotate, bringing the band up diagonally so that you finish with it above your shoulder.
d) Then connect the band high (above your head) and do the exercise again to both sides, this time rotating downwards.
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