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.
ViPR: The Best Exercise Aid You're Not Using (Yet)
ViPR (it stands for vitality, performance and reconditioning) training, reminiscent of log PT, is an intensive workout that will power up your upper body and strengthen your core. Exercising with a ViPR can prevent common running-related injuries, says Tommy Yau, Fitness First national fitness manager and ViPR master trainer. “Working out with the apparatus helps strengthen your feet, glutes and core – key areas that every runner needs to train. What’s more, it also helps to add power, improve energy use and increase stability.” ViPR exercises require a lot of movement and the coordination of many muscles. Pay attention to your form in order to avoid injury and maximise muscle growth.
Staggered Stance With Medial Low Reach
This exercise improves your footing. Begin with a standing position, right leg in front of your left, holding the ViPR horizontally across your waist
Next, reach to the opposite side of your right leg, keeping your back straight while you flex and adduct from the hip. Return to the start position and repeat. Perform 12 to 15 reps on both sides.
This exercise strengthens your glutes. Begin with a standing position. Step your right foot laterally, planting the foot firmly on the ground. Reach across your body at knee-height with your left hand. Decelerate through the hips and push off to the start position.
Transition to the other side by stepping with the opposite foot laterally and repeat. Perform 12 to 15 reps on both sides.
This exercise improves your core. Stand with your feet apart. Reach with the levered end towards the back leg.
Rotate the hips through and reach to a high finish position. Ensure that the hips are rotating and that the feet are active during the movement.