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. The second video is focusing on upper body strength which will accompany your training perfectly.
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
Single-arm dumbbell row
This movement predominantly targets the back muscles. Get yourself into position like the video above, knee and arm on the bench. With your free arm grab a dumbbell keeping your hand in a neutral position. Keeping your core tight and maintaining a neutral spine, begin the movement by pulling the dumbbell upwards and retracting your shoulder blade until your elbow passes your torso. Slowly lower the dumbbell in a controlled manner and repeat.
Chest press
On a flat bench, grip tightly to a set of dumbbells with an over hand grip. Maintain full contact with the bench whilst keeping your core tight. Slowly press the dumbbells up and let them meet in the middle over the top of your chest. On the downward motion of the movement, let the dumbbells follow the same path back down letting the elbows bend to a 90 degree angle or just slightly more and then repeat.
Shoulder press
Adjust the bench so that it is at a 90 degree angle. Bring both dumbbells up to your shoulders, maintaining contact with the bench behind, whilst keeping your core tight. Press the dumbbells over the top of your head. Let the dumbbells follow the same path back down, much like the chest press let the elbows bend to 90 degrees or just slightly more and repeat.
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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