Over the next couple days I'm going to talk about exercises you can do if you're looking at doing a long run like the Bolder Boulder which takes place here in Colorado tomorrow. Of course you would want to start this long before the day before the race!!!
An exercise called the step up can help stenghten the thighs, glutes, balance and single leg strength. This is a fairly simple one. standing in front of a step, step up and then step down. Keep the chest high and toes pointed straight ahead. For a little harder work out cross your arms in front of your body as you step.
The step up provides you with the ability to strengthen those parts which as necessary for you to go up hills. Trust me, any race worth it's salt will have a hill or too for you to climb. The step up prepares you to climb those hills.
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