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Video: Marathon training with upper body stretches

The Mumbai Marathon is scheduled for January 17 this year. If you're planning to participate, fitness expert Leena Mogre has some tips on how to work out accordingly:

Hi I'm Leena Mogre and you're watching me on Rediff iShare. This is the run-up to the Mumbai Marathon and I will give you a lot of tips on how to improve your speed, flexibility, endurance strength, hydration nutrition and diet among other things. So watch and learn:

We start with stretches for the upper body. Stretching is important because that way you avoid injuring your muscles while running. However you should not stretch on a cold body. Always warm up a little, which means let your body break into a little sweat before you start stretching. This will ensure that your muscles are not hurt nor do they snap while stretching.

We start with a Full-body stretch

Stand with your legs apart. Stand on your toes and stretch your hands high above your head. Take deep breaths as you do this.

Chest stretch

Hold your hands straight ahead and then start moving them behind till such a time that you are able to hold them behind your back. This will ensure that your chest and back muscles are stretched. If you cannot join your hands initially, it's fine because the idea is to stretch your shoulder and chest as much as possible.

Remember to hold each stretch for at least 10 to 30 seconds. Each of these stretches must be repeated about four times.

Triceps stretches

Hold your hand straight up. Bend it at the elbow and push it behind the shoulders with the other hand. Release slowly and repeat with the other hand. If you turn a little at your waist you will also find it to be a good stretch for your lower back.

Always remember do not overstretch. It is the muscles' way of telling you to stop.

Here's another stretch for the triceps

Hold your hand straight up, bend at the elbow and push it over your shoulders with the other hand. Release slowly. And repeat with the other side.

Always remember never to hurry with any of your exercises. Your upper body stretches should take you at least five minutes.

Biceps stretch

Hold your hand straight out with the fingers pointing to the ground. With the other hand turn the fingers backwards. This is a great biceps stretch.

Lower back stretches

With your legs apart, arch your back and hold hands across your thighs. Try to get your thighs together and resist at the same time. This is a great stretch for the lower back

The other stretch is to remain in a similar position, arch and stretch your back alternatively. This is called the cat-and-camel stretch.

Remember, your lower back and hamstrings are connected so this final stretch is for both. It's a pretty basic full stretch where you bend over and hold your toes and slowly come back up. If you cannot reach your toes initially it's ok. The idea, as I mentioned before, is to stretch.

These stretches are a great way to cool down after a workout too and must be practiced whether or not you're preparing for a marathon.

Tomorrow we stretch the lower body. Till then good bye and see you soon.

Click here to see the stretches for the lower body

Video: Satish Bodas