With the London Marathon around the corner and the olympics on the way, an increasing amount of us are embarking on sporting challenges, with record numbers of marathon runners expected to be reported this year. But to ensure we don’t fall at the first hurdle take a look at founder of R-Fitness, Ricardo Macedo’s, training tips.

Training for a marathon is incredibly challenging. You will need to train for at least two- three months prior to the marathon to build up your pace and stamina. Designed to be used in tandem with your running training programme, this series of exercises will improve balance and coordination and can be done either indoors or outside to improve your running…

Walking Lunges: Best For… 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 three sets of 20 reps.

Squat Jumps: Best For… 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 three sets of 20 reps.

Rico’s Crunches: Best For… 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 three sets of 20 reps.

Plank Stabilisation: Best For… 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 two minutes.

Visit http://www.r-fitness.co.uk/  for more information.