Sometimes if you’re thinking about how cold it is, you might forget about the little things about your technique, which can make you a better runner. Controlling your alignment and breathing will help with your core stability. This is essential for a good running technique. Lynne Robinson, Founder of Body Control Pilates and author of ‘Pilates for Life’, says: “In terms of runners, sometimes a slight imbalance in the body will go on to create problems because it’s such a repetitive movement that you’re doing. Even a small adjustment in your posture or in your core stability can make a huge impact.”
Lynne shares her top 3 Pre-Run moves:
Spine Curls
1.Lie on your back with your knees bent and your feet in parallel on the floor.
2. Breathe out as you curl your tailbone under, tilting your pelvis backwards as you peel your spine off the mat one vertebra at a time, lengthening your knees away from your hips. Roll up to the tips of the shoulder blades.
3. Breathe in and hold the position, focusing on the length in your spine. Breathe out as you roll the spine back down, wheeling each bone down in turn. Breathe in as you release the pelvis back to level again.
4. Repeat 10 times.
Oyster
1.Start by lying straight on your side with your bottom arm under your head and your top hand on the mat in front of you.
2.Bend your knees and draw your feet back, so that your heels are aligned with the back of your pelvis. Place a cushion between your knees.
3.Exhaling, open out your top knee from the hip joint, keeping your feet connected. Keep your pelvis stable.
4. Inhaling, return your leg to the starting position with control. Repeat 10 times on each side.
Prone knee lifts
1. Lie on your front. Rest your forehead on a folded towel and place your fingertips under your pelvic bones.
2. Bend your right leg to a 90-degree angle. Maintaining the position and stability of your pelvis breathe in and lift the leg up slightly off the mat.
3. Breathing out, lower the leg back down.
4.Repeat 10 times on each side
To find a teacher near you visit:
www.bodycontrolpilates.com