We have teamed up with BETTER to bring you the perfect guide to preparing for the Mash Direct Belfast City Marathon and Half Marathon. The series is perfect for anyone preparing for the big day, from beginners to experienced runners who want to keep their fitness levels up.
We know the journey to race day is tough so we wanted to help you along your way. Whatever your 'My Marathon' motivation is this should help you on your way. This episode focuses on core and glute workouts to increase your strength ahead of the race.
The video is the best way to follow the routine but we have detailed each exercise below for you to follow in the gym or at home!
Read more: Belfast City Marathon and BETTER showcase training guide for this year's big race
Plank
In a push up position with your forearms flat on the floor and elbows directly under your shoulders, engage your core and squeeze your glutes. Again we want to try and maintain a neutral spine hold this position for 10 seconds.
Glute activation
Get into position by laying down on the floor with your back and the bottoms of your shoes flat on the floor. Start the movement by lifting your hips to the sky in a controlled manner, to advance this movement we can go into a single leg movement.
Dead bug
Lay with your back flat on the floor and all four limbs off the floor. Start the movement by lowering one arm and one leg from opposite sides and repeat for the other side. Again we want to try and maintain a neutral spine whilst engaging the core.
Bird dog
Similar movement to dead bug but in reverse, to get into position we want to be on our hands and knees with a neutral spine. Much like the dead bug the movement starts by raising one arm and one leg from the opposite sides and then repeat.
The Mash Direct Belfast City Marathon returns to the City on Sunday 30th April. From the full 26.2 Mile Marathon Run and Wheelchair Race, to the Team Relay or 8 Mile Walk, there's an event for everyone. Add to this, the Belfast City Half Marathon celebrates it’s 10th staging on Sunday 17th September!
Cross-training is a great way to enhance your total conditioning and running performance, supporting a sustainable, healthy, strong, and injury free running journey. As proud sponsors of the Belfast City Marathon, BETTER are here to help support your training!
Want to spur on your marathon journey? We have the perfect prize for you! We have x5 1 month passes to BETTER and x1 entry to a Belfast City Marathon event of your choice to some of our lucky readers. All you have to do is fill in the form below to enter:
Can't see the form? CLICK HERE to enter.
Use the hashtag #MyMarathon across all social media platforms to tell us what you are running the marathon for. Whether it is 'My Health', 'My Mind', 'My Fitness', or 'My Charity' we want to see your journey progression.
Good luck!
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