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.
You don’t have the luxury of spending hours in the gym.
You don’t have a lot of workout equipment at home.
You find it hard to stick with a long-term exercise plan.
The good news is you’re not alone. But as always, we have found the solution for you: We call it the Bodyweight 200, and it addresses all of the above obstacles. In fact, you need only two pieces of kit – a Swiss ball and a chin-up bar – to perform this 20-minute, total-body routine designed by Craig Ballantyne, author of Turbulence Training (www.turbulencetraining.com).
You’ll be able to do the entire workout at home, and you’ll only need 30 minutes. And don’t be fooled by the lack of weights – the 200 stands for the number of repetitions you do. All it will cost you is the time it takes you to do it.
DIRECTIONS
Do this workout 3 times a week, leaving at least a day’s rest in between. Perform the exercises as a circuit, doing 1 set of each movement for the prescribed number of repetitions. Complete them in the order shown, without resting between exercises. Too easy? Rest 1 minute and then repeat the circuit.
1 PRISONER SQUAT
Stand with your hands behind your head, chest out and elbows back (A). Sit back at your hips and bend your knees to lower your body as far as you can, keeping the natural arch of your spine (B). Squeeze your glutes and push back to the start. According to a study in Medicine & Science in Sports & Exercise, back-strengthening bodyweight squats are so effective for improving balance and core stability that they’re recommended for spinal cord injuries.
A
B
TIP: Your toes should be angled slightly outwards. Don’t raise your heels as you squat.
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