Free Expert Tips To Train For A Marathon Need advice to run a marathon? Or maybe you want to complete your 42km in a faster time? Check out these free expert tips and nutritional advice to assist your training.
Your body isn’t meant to be seated eight hours a day. But you can offset some of the damage by performing this exercise circuit 3 times a day to beat bad posture. Workout gear is optional.
Standing Hip-Extension Stretch
Why It's Good Loosens the hip flexors and strengthens the glutes.
How To Do It Stand and place your left foot on a chair with your knee bent 90 degrees. Tighten your right buttock and reach overhead as high as you can with your right arm. Side-bend slightly to the left. Hold 30 seconds. Repeat on the other side.
Scapular Wall Slide
Why It's Good Prevents rounded shoulders.
How To Do It Stand with your back and head against a wall. Place your arms against the wall so they form a W. Slide your arms upwards into a Y. Hold for a count of 3, and then lower them. Do this 12 times.
Why It's Good Prevents the hunchback look.
How To Do It Sit so the back of your chair is just below shoulder blade level. Place your hands behind your head and bring your elbows towards each other. Arch back and push your elbows upwards as you exhale. Hold for a count of 3. Do this 12 times.