ON YOUR REST DAYS
On your non-long-run weekend day, you might go for a quick jog, but it’s easy to get your limbs in motion without lacing up. Lift your kids at the park, garden on your hands and knees, or call friends while tidying up the house. A walk on steep and/or uneven terrain will engage your glutes as well as the stabilising muscles in your feet and ankles that keep you upright while running. Just be careful, especially if you have a race coming up – seemingly low-key activities (such as raking leaves) could leave you sore if the motions are unfamiliar. Finally, hit the hay early: a solid night of sleep is one time that being sedentary works in your favour, says Gregg.