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.
1A. Dumbbell Split Squat (3 sets of 8 reps) Hold dumbbells at your sides and stand with your right foot forward and your left foot back. Lower your body until your front knee is bent 90 degrees and your rear knee nearly touches the floor. Return to the starting position. Do 8 reps, switch legs and repeat. That’s 1 set.
1B. Single-Arm Standing Shoulder Press (3 sets of 12 reps) Stand holding a dumbbell at eye level with your arm bent, palm forward and other hand on your hip. Press the dumbbell straight overhead and then lower it to the starting position. Remember to lower the dumbbells to around ear level to avoid shoulder stress. Do 12 reps on one side and repeat with your other arm. That’s 1 set.
2A. Dumbbell Romanian Deadlift (2 sets of 15 reps) Holding a pair of dumbbells at your sides, stand with your feet just beyond shoulder-width apart. Push your hips back and squat as deeply as possible, keeping your lower back naturally arched. Push back up to the starting position without rounding your back.
2B. Dumbbell Swings (2 sets of 20 reps) With your feet shoulder-width apart, hold a dumbbell’s handle with both hands. Extend your arms in front of your chest. Keeping your arms straight adds more work to your shoulders. Next, slightly bend your knees and swing the dumbbell between your legs. Bring the dumbbell back up to chest level as you rise. That’s 1 rep.