Strength training could help you finish every race stronger, suggests new research. 3 For each exercise, do three sets of 10 reps, increasing the weight to keep the final reps challenging.
With feet hipwidth apart and a barbell on your shoulders, squat to a 90-degree bend at the knee.
Single-leg leg press
Place feet hip-width apart on the leg press. Lift one foot off to do single-legged press. Swap sides between sets.
Secure one end of a resistance band around your ankle and the other to a support at ankle height. Drive the knee to hip height, pause and return. Swap sides between sets.
Weighted calf raise
Wearing a weighted backpack, stand on a step and rise up onto the balls of both feet, pause, then lower.