run∕walkguide
Easy Strider
If you want to run faster, straighten up. “Common mistakes
like slouching can slow you down,” says Brooke Siler, owner of
re:AB Pilates in New York City. Here, how to undo bad habits.
STAY LEVELHEADED. “Poking your chin out or up can
cause neck pain and headaches,” Siler says.
FORM FIXER: Stand with your back against a wall, feet
hip-width apart 2 feet in front of wall, arms by sides. Press
spine and neck into wall, roll shoulders back
and draw shoulder blades down. Lift arms
overhead and touch backs of hands to wall.
Hold for 30 seconds; release. Do 5 reps.
OPEN YOUR CHEST. “Keeping shoulders
back and down rather than hunched
will improve your balance and breathing.”
FORM FIXER: Stand facing a corner.
Extend arms at shoulder level in front of
you and place a palm on each wall. Exhale
as you lean forward, bending elbows.
Hold for 15 seconds; release. Do 10 reps.
RELAX YOUR ARMS. “Overswinging your
arms across your body instead of pumping
them by your sides makes your torso twist.”
FORM FIXER: Lunge forward with left leg,
bending both knees 90 degrees. Hold as
you do 5 giant arm circles forward, then 5
backward; that’s 1 rep. Stand up and switch
legs; repeat. Do 6 reps, alternating legs.
USE YOUR BACKSIDE. “For
more push-off power, squeeze
your buttocks a little as you stride.”
FORM FIXER: Lie facedown on mat,
arms overhead. Lift right arm and
left leg straight up a few inches;
lower and immediately lift left arm
and right leg. Continue alternating
for 5 breaths. Do 10 reps.
Flower Power
This spring, add some blooms to your vroom!
Bunch Dress to impress—New Balance’s Printed Tempo Tank
is featherweight, with a flattering empire waist and skin-saving
UPF 40 protection ($36, newbalance.com for info).
Bud Double up by sporting the seamless Athleta Calyx Tank.
This antimicrobial, wicking top features a built-in low- to
medium-impact bra—perfect for walking ($54, athleta.com).
Bouquet The North Face’s midweight Mira Kari Cami wicks
moisture and shuns the sun with UPF 30 protection ($35,
Ask the Coach
Q “After a hard run, I bend
over to catch my breath.
But should I stand tall and put
my hands on my head instead?”
A “The best thing to do is to
walk for 5 to 10 minutes
rather than coming to a dead stop,”
says coach Jeff Galloway, coauthor
of Women’s Complete Guide to
Running. Because the blood
vessels in your legs are dilated
after a run, stopping suddenly
causes blood to rush to your legs,
away from your brain—making
blood pressure drop to a potentially
woozy-headed level, explains
physiologist Carl Foster, Ph.D.,
of the University of Wisconsin at
La Crosse: “If you walk to cool
down, the squeezing action of your
leg muscles will help keep blood
circulating, eliminating the problem.”
Both experts agree a hands-on-
head walk may also ease breathing.
Looking for something
to do with Mom on
Mother’s Day? Cross the
finish line together! Find a
race at active.com/running/
mothers-day-runs.htm.
TOP: ADAM BRO WN.
