STRONG RUNNING

Once upon a time there was a cohort of hardcore runners who actively avoided resistance training, particularly involving weights, believing their muscles would become bulky and so slow them down. However, there's now a depth of research that shows strength training is an ally, whatever your preferred distance.

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A stronger core will help to maintain good posture, a key for running efficiency and increased leg strength will improve the power of the push-off and so reduce the amount of effort you put into each stride. In addition, extra strength in the connective tissues will help to reduce the risk of injury that is associated with clocking up the miles. So, whether you're a sub 3-hour marathon man or just a couple of chicken nuggets short of a Bolt-like sprint, you should consider joining the resistance!

Your target for each of the following exercises is 15 repetitions (both sides as appropriate) with a focus on slow, fluid movement, particularly controlling the eccentric contraction, or downward phase. Add one set of each to your session on a shorter mileage day or, as a standalone workout on a day when you're not running, opt for 3-5 sets. To optimise the benefits of this workout, ditch your training shoes.

Angled calf raise

Stand with your feet apart on the front edge of a step platform, a sturdy bench or the bottom step of a flight of stairs, with your heels hanging off behind you, holding a heavy dumbbell or kettlebell in one hand. You may need help with your balance on this exercise, so ensure you are within comfortable touching distance of a wall. Now turn your toes in to point toward the centre line of your body, so the heels will be turned out to the side. Holding this angled position, slowly raise the heels as high as is comfortable and roll onto the balls of your feet by strongly contracting the calf muscles then lower down under control, working against gravity all the way down. Take a short rest then turn your toes to point out to the side and repeat the heel raise motion.

Decline goblet squat