Boost your running fitness

This strength workout will help you become a stronger runner by achieving resilient muscles and good flexibility

1. Reverse lunge with high knee

Target: glutes, thighs, hip flexor

• From standing, keeping your body upright take a long stride backwards with your right leg. Your rear knee should be just off the floor and your left thigh parallel to the floor.
• Drive forward and upwards with your right knee to complete one rep.
• Continue with this leg for 12 to 15 reps, then repeat on the other leg.

Do the circuit three times a week on your non-running days, aiming to complete it three times

2. Side lunge with high knee

Target: thighs, glutes, inner thigh

• Stand holding your hands together in front of your chest.
• Keeping your right leg straight, take a big step out to your left and bend your left knee as your foot comes into contact with the floor.
• Still keeping your right leg straight, push yourself back up to the standing position with your left leg, bringing your left knee up in front of you to complete one rep.
• Continue on this side for 12 to 15 reps before switching legs.

Aim to complete 12 to 15 reps

3. Single leg deadlift

Target: hamstrings, glutes, core

• From standing lift your right foot off the floor.
• With a slight bend in your left leg, lean forwards with your arms hanging straight down and allow your right leg to swing backwards for balance.
• Keeping your back straight, rise back up to standing to complete one rep.

Continue for one set of 10 seconds, one of 20 and one of 30 seconds

4. Alternate squat thrust

Target: glutes, thighs, core

• In the press-up position, draw your right knee forwards until it's between your elbows.
• As fast as possible and without raising your hips, bring your left foot forwards while sending your right foot backwards.

Aim for 12 to 15 reps

5. Squat and press

Target: shoulders, calves, glutes, thighs, core

• Stand with your feet hip-width apart, holding a dumbbell with both hands in front of your chest.
• Squat down keeping your heels on the floor.
• As you push back up to standing, press the dumbbell straight up above your head and rise up onto your tiptoes.
• Lower the dumbbell down to your chest as you place your heels on the floor and ease back into the squat to complete one rep.

Continue until you’ve done 12 reps and then repeat on the opposite leg

6. Single leg stand-up

Target: glutes, thighs, core

• Sit on the edge of a sturdy chair or bench with your left foot raised off the floor.
• Keep your back straight and push through your right heel until you're standing. Make sure you keep your left foot off the floor throughout. This is one rep.

Continue for one set of 10 seconds, one set of 20, and one set of 30 seconds

7. Power skips

Target: all your leg muscles, glutes, core

• Skip on the spot, progressively lifting higher until you're driving your knees up as high as you can in front of you.

Continue with the right leg for 30 seconds as fast as you can, then change legs

8. Crossing thrust

Target: obliques, thighs, glutes, core

• Start in the press-up position with your feet wider than hip-width apart.
• As fast as you can, raise your right knee across towards your left elbow, then quickly back to the start position, without putting your foot on the floor.

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