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Marathon Running Athelio Com

As Marathon enthusiasts, flexibility of the entire body, specially those strong legs that carry you through the finish lines. But sometimes, we need few more workouts than a the warm-ups.

Before you head out, take out the yoga mat and activate your knees and glutes for a good run for the day :

1. Leg Extension

  • Lie down with your back  with your arms parallel to your body
  • Bring your knees up, keeping your feet to the ground
  • Keeping the core strength involved, raise your hips and glutes
  • Extend out your right leg upwards, keeping shoulder and toes aligned.
  • Bring the leg down to bent position and try the other leg
  • his counts as 1, try 10 more in 1 rep, 3 reps in total

2. Marching Hip-Bridge

  • Initiate the bridge pose and bring your knees up, pulling it towards your stomach
  • Bring it down and alternate with the other leg.
  • Try for 10 counts in 3 reps

3. Clam Shell

  • Lie on right your side and prop your head over your palms
  • Bend your right and left leg out to the same side, letting the left feet rest on the other
  • Raise your left leg.  while bent and bring down again
  • Repeat the process for 10 rounds in 3 reps

4. Side Lying Quad Stretches

  • Lie on your side similar to the previous exercise, bending your knees front
  • Reach the top leg back and use your free hand to grab the toes of the raised leg
  • Stretch out your frontal body out in this process
  • Try this for 15 seconds stretching 10 times.

These exercises will ensure your body feeling loosened up and ready for a long run.

 

 

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