Gearing up for Shape Run? Try these three machines at the gym instead of the treadmill. By Estelle Low
Runners, give your knees a break. Instead of the usual treadmill, try these other gym equipment instead. These three machines will give you the power and posture to go a greater distance, says Wendy Cho, master trainer at True Fitness.
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Gym Equipment for Runners: Leg Press
Great for Strengthening legs
How this machine works Emulating the movements of a squat, you’ll activate all muscles in the lower body as you push the weight away from your body and back.
For best results To target glutes and hamstrings, place feet wide apart. To work calves, bring feet closer together. Do up to 45 reps for each muscle group once a week. With the right weight, 15 reps should feel comfortable and 30 reps challenging. Increase this as you get stronger. Also see, exercises to rid those thunder thighs.
Gym Equipment for Runners: Elliptical Trainer
Great for Boosting endurance
How this machine works This cardio machine simulates the running motion without putting pressure on joints. To up the challenge, pedal in the reverse direction and pull or push harder with your arms.
For best results Use it three or four times weekly, starting out with 15-minute sessions. As your stamina improves, add five minutes to subsequent workouts until you can manage 30 to 45 minutes each time.
Gym Equipment for Runners: Rowing Machine
Great for Improving balance and posture
How this machine works The motion of rowing is fluid and reduces impact on joints. Minimise the risk of back strain by maintaining the right form: Keep legs and back straight as you pull the weight towards your body.
For best results Row 30 to 45 minutes twice a week. Pull horizontally or at a low angle to work lats (lower outer back) and at a high angle with elbows pointing up and outwards to target rhomboids (upper inner back).