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. Use this quick exercise routine to offset some of the damage. Perform this circuit three times a day to beat bad posture before it starts.
Standing Hip Extension Stretch
Loosens your hip flexors and strengthens your glutes.
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
Prevents rounded shoulders.
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 three, and then lower them. Do this 12 times.
Chair Mobilisation Benefit:
Prevents the hunchback look.
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 three. Do this 12 times.