For those planning to do a marathon or half marathon for the first time or wanting to improve on a personal best, structured training is essential. To help you become a better and more complete athlete, celebrity personal trainer, Ricardo Macedo, founder of R-Fitness, has devised a targeted programme of resistance training.

Training for a marathon is very challenging. You will need to train for at least two three months prior to the marathon to build up your pace and stamina. Don't have a plan yet? Find Marathon Training Schedules here. Designed to be used in tandem with your running training programme, the R-Fitness regime has been developed to improve balance and co-ordination and help to build muscle strength in the legs and core. This series of special exercises can be done either indoors or outside to improve your running:-


Walking Lunges: working glutes, hamstrings and quads.

  • Stand upright, feet together, hold two light dumbbells by your sides (palms facing in)
  • Take a controlled step forward with your left leg
  • Lower hips towards the floor and bend both knees (almost at 90 degree angles). The back knee should come close but never touch the ground. Your front knee should be directly over the ankle and the back knee should be pointing down towards the floor
  • Push off the floor with your right foot and bring it forward to starting position. This completes one rep
  • Step forward and repeat with the right leg
  • Do 3 sets of 20 reps

 

 

Squat Jumps: working hamstring, quads, glutes and calfs

  • Place your feet hip-width apart and lower into a squat
  • Using the momentum bring your arms up
  • Jump up off the ground
  • Land smoothly and lightly as you can
  • Do 3 sets of 20 reps

 


Rico’s Crunches: working core and hip-flexors

  • Lie on your back, pressing your lower back against to the floor avoiding arching
  • Start with your legs replicating the cycling movements building up a good rhythm
  • Place your hands behind your head
  • Inhale and raise your torso while continuing the cycling movements
  • Exhale and return your shoulder to the ground. Keep your legs moving in rhythm
  • Do 3 sets of 20 reps


Plank Stabilisation: working the shoulders with main focus on core

  • Raise body in the ‘press-up’ position, supported on elbows and feet
  • Feet should be hip-width apart and elbows shoulder-width apart and in line with upper chest
  • Maintain neutral spine; engage abdominal stabilisation, pulling your navel towards your spine
  • Do not arch your back, breathe in a relaxed manner
  • Hold as long as you can...anything between 45 seconds to 2 minutes


For more information, expert fitness tips, quotes or to arrange a personal training session at R-Fitness please contact Sally Keeble sally@mercerkeeblepr.com or call 07721 594 286

62 Pembroke Road,Kensington, London, W8 6NX 

www.r-fitness.co.uk