We’re constantly seeking ways in which we can improve and get faster. For the past 3 years I’ve been doing a series of core, strength and stretching exercises every morning. It’s a mentally and physically easier session and has become part of my daily routine.
It only takes around 10 minutes and can be done in the comfort of your own home. I’ve previously published a morning routine, this is an 'alternative routine' which should be done every alternate day to the previous 'original routine'. It’s not good to do the exact same routine every day, your body gets used to it and you end up neglecting certain areas.
Click on the link below to watch the video and do it with me;
It includes the following exercises and stretches;
Proprioception work:
· Stalk standing (30 seconds each leg)
· Hip rotations (10 each leg, out + in)
· Superman stretch (15 seconds each, opposite arm and leg)
· Hamstring stretch (15 seconds, flat back, another 15 seconds)
Leg Strength:
· 12 X Jump squats
· 14 X Jump lunges
· 20 X Calf raises (each leg)
· Stretch achilles and calf (15 seconds)
· Bridge (5 legs together, 5 each leg)
Stretch:
· Stretch hamstrings and calves
· Downward facing dog
· Upward facing dog
· Cat/Cow pose
Core work:
· Plank (45 seconds)
· Side plank (30 seconds each side)
· Leg raises (5 each side)
· 20 X Scissor kicks
Savasana Pose
*Optional foam rolling session depending on feel and time.
Finish and enjoy a well-deserved smoothie for breakfast!
Having a strong core is essential for the latter part of a race when fatigue kicks in. A strong core allows you to keep your form and maintain your pace.
Increased flexibility allows you to increase your stride. Having a marginally increased stride goes a long way over a marathon.
In peak marathon training I also incorporate at least 2 foam rolling sessions a week. Ideally we would all love to have a full time physio like Kipchoge but unfortunately we can’t, so we need to do this work ourselves. Foam rolling is really important for loosening the muscles, allowing them to recover.
After all it’s just 10 minutes a day which becomes part of your daily routine and will make you stronger than yesterday.
