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Bjornsson Deadlifted 1,026 pounds On The Elephant Bar To Win 2020 Arnold Classic
Watch 0:10

Bjornsson Deadlifted 1,026 pounds On The Elephant Bar To Win 2020 Arnold Classic

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How To Train For The Mother Of All Endurance Events

How To Train For The Mother Of All Endurance Events

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'I Ran 30 Minutes Every Day For A Month - Here's What Happened'

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Feet-First Into Upping Your Cardio Game

This 96-Year-Old Man Just Broke the 5K World Record for His Age Group

This 96-Year-Old Man Just Broke the 5K World Record for His Age Group

Scientists Claim to Have Found the Limit of Human Endurance

Scientists Claim to Have Found the Limit of Human Endurance

Why These Aussie Legends Are Running Across Bali

Why These Aussie Legends Are Running Across Bali

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​7 Bucket List Marathons You Should Run In 2019

Knee Injuries? A Runner's Guide To Recovery

Knee Injuries? A Runner's Guide To Recovery

Regular Running Can Double Your Chances of Making It to 85

Regular Running Can Double Your Chances of Making It to 85

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  2. Fitness

Here's How To Optimise Your Running Economy

Keep every muscle firing at peak capacity to go further and faster with less effort - by Scott Henderson
  • 02 Aug 2017
Here's How To Optimise Your Running Economy

SHOULDERS

Relaxed shoulders and arms help you maintain an efficient running posture.

UPGRADE IT Shake your shoulders out to release any tension. And keep your head up: research at Central Washington University found this improves your running economy by one per cent (that’s a crucial 30 seconds off a 50-minute 10km). Channel Michael Johnson and get those shoulders back to obliterate your PB.

RELATED: the 3-move workout that will injury-proof your lower body

CORE

“A strong core that works with the swing of the arm and stride of the leg gives you stability and efficient form,” says Davies.

UPGRADE IT In a study at Florida’s Barry University, runners who followed a core training regime cut their 5km times by three per cent. Strength coach Gareth Cole suggests overhead reverse lunges, side planks and single-arm planks to carve out a granite midsection.

GLUTES

“Your glutes are an underrated element of running mechanics,” says performance coach Si Tate. “Strong glutes mean better acceleration, while a weak set leads to injury.”

UPGRADE IT “Jumping split-squats will increase your range of movement, strength and power, which improves running speed and technique,” says Tate.

RELATED: what really determines your VO2 max?

CALVES

“These muscles provide the power and endurance to repeatedly push you off the ground,” says physiotherapist Steph Davies.

UPGRADE IT Physiotherapist James Bowles suggests this desk-friendly move to keep your calves firing: roll a tennis ball under your foot. When you reach a tender area, keep going until you feel a release. This improves the explosive potential of the calf muscles.

ANKLES

“With running, the foot and ankle kick-start forward propulsion,” says Tate. Weakness here will severely hamper the efficiency of your stride.

UPGRADE IT When running faster than seven kilometres per hour, your ankles provide 47 per cent of the power. “Training them will sidestep injury and add oomph to your pushoff,” says Tate. Hop forwards and backwards on one foot, knee slightly bent, then go left to right. Swap feet and repeat.

HAMSTRINGS

Although often neglected, strong hamstrings are vital to your stride and prevent your knees from over-straightening.

UPGRADE IT “Nordic hamstring lowers will strengthen your hammies,” says strength coach John McMahon. Kneel with someone holding your ankles, then slowly lower yourself to the floor, keeping your body straight.

Ready for a challenge? Sign up for the Sun-Herald City2Surf.

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