I’m a crummy swim­mer but I like the pool – what’s a good work­out for me?

Runner's World South Africa - - Personal Best - – Scott Murr, coau­thor of Train Smart, Run For­ever

Use a kick­board for 150m, with your body hor­i­zon­tal, knees just slightly bent, and arms straight ahead. Most run­ners’ an­kles are in­flex­i­ble, so you’ll prob­a­bly move slowly at first. But your range of mo­tion will im­prove, which helps your run­ning: tight an­kles limit how far you can move with each stride, so once they loosen up, you’ll run faster.

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