11 YOU DON'T HIT THE GYM
Research proves weight training, when combined with running, can boost your calorie burn more than running alone. Use this 10-step, 20-minute workout from coach Jenny Hadfield, co-author of
Running for Mortals (Rodale) to target strength, balance and mobility, so you can torch more calories and run faster.
Do the 10 strength moves back to back, performing each move for one minute, with 15 seconds’ rest before moving to the next. Repeat the sequence two or three times per week for three to four weeks. As you gain strength, ratchet up the intensity of the programme so you keep improving. When you’re ready, do the circuit in reverse. After three more weeks, change it up again by performing all the lowerbody exercises consecutively, followed by the upper-body moves, then finishing up with the core work.
Lie face down on the floor with your arms over your head and legs straight. Lift your arms and legs off the floor and hold for five seconds, then release. Repeat the move slowly.
SQUAT AND CALF RAISE
Standing with your feet hip-width apart, lower into a squat, focusing on keeping your weight back over your heels. Press and extend your legs, then press up onto your toes for a calf raise. Repeat slowly.
PRESS-UP AND PLANK HOLD
Start in press-up position (or on hands and knees in modified press-up). Press up and extend arms straight, hold for five seconds with a neutral body alignment, then lower slowly back down. Repeat slowly.
SINGLE LEG REACH
Stand on your right leg and bend over, reaching your left hand towards your right toes (stretch out your right arm for balance). Stand and bring your left knee high and left arm straight up. Repeat on the other side.
Lie face down, forearms on the floor. Push up so your elbows are under your shoulders and your arms are bent at 90 degrees. Hold your body in a straight line from your head to your feet.
Lie on your back, hands by your sides. Using your glutes, lift your hips off the floor until you make a line from your knees to your shoulders. Pause for a few seconds and lower back to the floor. Repeat slowly.
From plank position, shift to your side on your left elbow, with your feet stacked, and hold the side plank for 30 seconds. Repeat on the other side.
Lie on your back, arms over your head, legs bent, feet on the floor. Crunch and raise your legs slowly towards the ceiling. Reach your hands towards your toes and lower back to starting position. Repeat slowly.
Stand with your feet hip-width apart. Step forward. Bend your front knee until your thigh is parallel with the floor. Push through your front heel to return to the starting position. Do one minute on each leg.
Beginning on your hands and knees, slowly raise your right bent leg up to the side, pause, hold for two seconds, then slowly release down. Repeat the move for 30 seconds and then do it on the other side.