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 stretches that will help you prepare for the big day.
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: Simple core and glute workout to prepare your body for endurance challenge
Hip flexor – To get into position place one knee on the floor with the opposite leg out in front at a 90 degree angle. This stretch should be felt on your back leg at the front of your hip. Keeping your core engaged and a neutral spine with your back foot on its toes. Hold for 10/15 seconds and repeat on the other side.
Hamstring stretch – Keeping the same position this time extend the front leg out in front onto the heel, you should feel this stretch on the back of your leg (hamstring) hold for 10/15 seconds and repeat for the opposite side.
Quad stretch – Sit down on your bottom, get your front leg into a 90 degree angle, holding your back leg at the ankle pull the leg to the side. You should feel this stretch along the front of your leg (quadriceps), hold for 10/15 seconds and repeat for the opposite side.
Calf stretch – Get yourself into a plank position, cross one leg over the other and raise your bottom into the air. Driving weight into the back leg whilst trying to keep your heel close to the floor will stretch out your calf muscle. Hold for 10/15 seconds and repeat for the opposite side.
Cobra stretch – Lay on your front, placing your hands beside your shoulders and raise your upper body off the floor in a controlled manner. Keeping your hips on the floor, you should feel this across your lower back. Hold for 10/15 seconds. The second part of this movement will be moving your upper body back towards your heels, keeping your palms flat on the floor out in front of you.
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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