BIG FINISH

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.

Barbell squat

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.

Hip flexion

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.