Individual form notwithstanding, you can improve your efficiency – and comfort – by increasing your strength. By doing so, you will maintain your run signature longer before fatiguing and becoming susceptible to injury. Do these three simple moves from Brooks Beasts Track Club coach Danny Mackey three to five days per week, with two sets of 20 repetitions on each side:
Lateral step-up
Why: ‘This is one of my favourite exercises because it addresses so many parts of the body, from our ankles to our hips and glutes,’ says Mackey.
How: Use a box or step approximately the same height as your knee. Stand to the side so that your right leg is next to the box. Step sideways.
Hip hike
Why: ‘The hip hike is one of the best core-strengthening exercises that also increases glute, hip and lower back strength, as well as stability,’ explains Mackey.
How: Stand on a step at least four inches high, with one foot hanging off the side, hips facing forward and shoulders level. Keeping your standing leg straight, raise your free hip directly upwards and then drop the leg back to the starting position.
Reverse lunge to high knee
Why: Targets the quads and, to a lesser degree, the calves, glutes, groin, hamstrings and hip flexors.
How: Stand with your feet hip-width apart. Take a large step back with your right foot, allowing your left hip to flex and lower. Press your left heel into the floor, then drive upwards to return to standing while lifting your right leg forward and upwards so that the thigh is horizontal. Repeat the reverse-lunge move without letting your right leg touch the floor.
