If you’re a 5K Beginners Course survivor you will remember these two!
You might feel it in your quadriceps, but the real target here is your gluteus maximus and hamstring muscles. Remember that this is a half squat and you don’t need to come down very far. Bend your knees and keep your back and posture straight, this is the only way you’ll be able to activate the target muscles. If this means only squatting a few inches, that’s fine.
March in place
Why marching? If you simply lift your knee up just a few inches you’ll feel the tension in your hip flexors. Multiply that by the number of times each leg moves per minute while you’re running (I’m going to estimate about 80 times) and multiply THAT by the number of minutes you run, you can now see why this group of muscles needs to be strong! While you march use your arms to help you keep rhythm and balance.
Here’s a video demonstration of the moves: