Running a Half Marathon is not just about running lots of Kilometres. The training is also done in the gym. I have done 3 half marathons over the years and most of the preparation I did was about particular exercises to get me race ready.
With Nike's first Half Marathon in Sydney coming up on 3rd July sign up here I thought I would get together with Nike NTC Trainer Bec Wilcock and share some exercises that will have you race ready.
Here are Bec's 3 training exercises to have you running stronger and faster for the NIKE Half Marathon:
1. The Plank
Prop yourself up on your hands with your feet hip width apart. Make sure your body is aligned, your abdominal muscles are tight, and shoulders are directly above the elbows and down and back. (Muscles worked; core, lower back, shoulders).
Overhead Forward Lunge
Hold a pair of dumbbells or weighted plate straight above your shoulders, with your arms straight and elbows locked. Step forward with your left leg, and lower your body until your front knee is bent 90 degrees. Return to the starting position, and repeat with your right leg. (Muscles worked; quadriceps, hamstrings, glutes, shoulders, core).
Box Jump
Find a box that is a comfortable height for you to step onto. Complete 5 step ups on each leg then five squat jumps. If you are happy with your efforts you can now attempt a box jump.
Place your feet hip width apart, keep your shoulders back and down and hinge from your hips (like you’re doing a squat jump). Then, explode your body in the air onto the box, landing with your heels and toes on the box (hip width apart). Straighten your knees to a standing position and step of the box. Repeat. Muscles worked; glutes, core, quadriceps
