Marathon must-dos

Fitness is the fine balance between the body and mind.  

An encouraging trend being  observed now is that a larger chunk of people are aiming towards getting fit to look and feel good. The most convenient and easy first step is running. We have a lot of marathons being organised in India these days, additionally we have a great number of participants that are willing to take the plunge and run.

While we boost their confidence and cheer them to be a part of such marathons, it is imperative that we take note of some easy workouts that people should indulge in before running marathons. One needs to make the body more comfortable before participating in such marathons. Being a runner for a long time, as an ultra endurance cyclist, I have understood the importance of keeping the body fit and active at all times and not only during such marathons or competitions.

Sure, the annual marathon will present itself only next year, but ideal training for the long-distance running race means prepping up a year in advance. The workout I designed is aimed at targeting the primary muscle group to help improve your stride. It complements running exercises with strength-building ones and also informs one about how to go about the routine while avoiding injuries. Incidentally, I also completed the Ironman triathlon at Zurich last year.

Running primarily needs strong quads, glutes, hamstrings and calves. Your core also needs to be strong to transfer power from your upper to your lower body and to keep good form for the duration of the run. There are many training plans and routines that require little or no equipment. Try the following exercises as your base before moving to more isolated movements as you progress.

Plank

Getting into a proper plank form is pretty straight forward. It’s when you hold the plank that takes strength and endurance in your abdominal and lower back muscles. This will help you run tall with improved balance.

Kettlebell swing

Kettlebell swings are the one-stop shop to improve your posture and negate all the negative effects of sitting for a long time. This will strengthen your posterior chain. Pull your shoulders down and back and brace your core before starting the exercise. Maintain these form cues throughout the entire set. Lift the kettlebell off the ground and allow it to swing between your legs. Thrust your hips out and use this force to raise the kettle bell just up to your eye level. So go on, workout and don’t forget to tighten your shoelaces right!

TRX hamstring curl

I have observed runners ignoring or undermining the hamstring regularly. This muscle at the back of the leg is vital in keeping you running. All you need is a TRX belt, hook your heels in, raise your hip and pull your legs in. This workout is easy yet extremely effective.

Sled push

Ideal for people with joint issues, this low impact exercise is perfect for strengthening the quadriceps, calves and the glutes. Sled pushing will improve speed and acceleration for runners.

Box jumps

This Plyometric exercise helps in building a strong core and legs. The primary muscle strengthened here are the quadriceps. Get into the initial position by getting into a half squat engaging the glutes and hamstrings. Then exert an explosive force as you extend your hips, swing your arms and push your feet to propel upwards onto the box. Squat and absorb the force as you land.

Tyre flip

To set up properly, you have to go in a half squat, back arched with the hip low. Once you get a good grip lockdown your upper body and push your legs down to extend your hips, knees and ankles thus lifting the tyre. This is a great way to strengthen the glutes, quadriceps and lower back, all primary muscles involved in running. This will make those long runs easier.

The author is an Ultra Endurance Cyclist and Co-founder of a fitness academy.