5 MOVES FOR A STRONGER HALF

Core exercises to help you maintain good form until the end of your race

BICYCLE

WHY Works your lower abs with a dynamic exercise that mimics running.

HOW Lie on your back. Bend your right knee and raise your leg so your right shin is parallel to the ground. Lift your left leg a few inches off the floor. Hold for two secs, then switch legs. Alternate legs for 30- 60 secs.

ADVANCED PLANK

WHY Targets core muscles that keep your pelvis neutral, works the glutes.

HOW Get in a plank, forming a line from your head to feet. Brace your abs and lift your left leg and right arm. Hold for two secs, squeezing your glutes, then return to start. Switch sides. Alternate for 30- 60 secs.

REVERSE PLANK WITH LEG LIFTS

WHY Targets your erector spinae muscles (which keep your back straight) as well as your glutes.

HOW Lie face up, weight on your elbows and heels. Lift your hips. Lift your right leg. Hold for several seconds. With hips raised, switch legs. Alternate legs for 30- 60 secs.

MARCHING BRIDGE

WHY Strengthens the hips to keep the pelvis stable, activates the glutes.

HOW Lie with your right foot on the ground, left leg extended. Lift your hips and your left leg. Hold for two secs. Then, while keeping your hips in the air, switch legs. Alternate sides for 30- 60 secs.

SIDE PLANK WITH LEG RAISES

WHY Strengthens the oblique muscles to keep your spine erect when you are running.

HOW Get in a side plank, forming a line from head to feet. Raise and lower your top leg for 15-30 secs. Then switch sides, and raise and lower your other leg for 15-30 secs.