Give Yourself A Leg Up

Five simple lower-body moves for stronger running.

- JO PAVEY

STRENGTH WORK is crucial to help counter the decline in muscle mass that happens naturally as we age. Stronger leg muscles facilitate a longer stride, as a more powerful push-off creates more distance with each step. It also helps endurance, because resilient muscles tire less quickly, and reduces the likelihood of strains.

Here are my key moves. This workout can be done a couple of times a week, but once a week is enough to get the benefits. Try to do strength work on an easy day, preferably after running rather than before, and leave a couple of days before your next tough workout.

One-legged squat

I like the one-legged squat, as it’s beneficial for added muscle control, coordination and balance.

Muscles targeted: Quads, glutes, hamstrings, calf muscles, and the stabilising muscles around the hips and pelvis.