," Anderson says. "So keep it steady."The bands let you isolate and work on particular muscle groups. For runners, who often neglect their upper body and core, this means you can balance out your runs with a full-body workout. Try this routine a couple
them, you won't get cold - make time for them in between your warm-up jog and heading to the start line and, as soon as the gun goes, you'll be running comfortably.Arm SwingsYour upper body should remain relaxed while running. Loosen up by swinging your
UAN: Article type:++needs pics++-->These stretch more than one muscle group at once including your upper body, an often-neglected area in runners. 1. Downward-facing dogKeep your feet hip-width apart and your hands shoulder-width apart. Keep
, after a 10-minute warm-up jog.Ease into each stretch: dont bounce or force it.Before speedwork, hold each stretch for 10-15 seconds. After a run, hold each stretch for 30 seconds; repeat once or twice on each leg
. Bend the underneath leg up until the thigh is at 90° to your body and the lower leg at 90° to the thigh. Use the upper arm to stabilise your upper body by placing your hand on the floor. Prop your upper body up on the under arm with a bent elbow. Ensure
opinion building muscle on your upper body just means extra weight to carry round 26.2 miles. I'd forget the weight training until after marafun, and enjoy the fact that those skinny arms and chest will give you a bit of extra speed on race day. – Ultra
lean back to increase the stretch in the front of your thigh. Take care if you have ankle problems, and stay tall in your upper body to avoid compressing your lower back. 2. Bent-leg standing hamstrings stretchBe thoroughly warmed up before you attempt
on the floor near your shoulders, in the press-up position. Slowly push your upper body off the floor by straightening your arms. Keep your hips on the floor. Hold this position for three seconds. Relax your arms back to the floor. Repeat 10 times. Seated Rows
, but the goal is to gear down and keep the cadence in a comfortable range - around 70 revolutions per minute.Loosen your upper bodyYour upper body should be relaxed so you don't waste energy. A good indicator of a loose torso is slightly flared elbows
and cause excessive upper-body movement. Your body has enough to do without your core being forced to work harder to keep you facing forward. Keep your arms at a 90-degree angle and drive them back but not too far forward. If they come up too high your upper
