HIGH-INTENSITY STRENGTH CIRCUIT
Perform the circuit below two or three times a week to boost your strength. If you’re struggling to fit it all in, make a mini circuit out of the first three exercises. After 10min jogging to warm up, run through the exercises below in order, spending 60sec on each, moving straight onto the next with no rest. Pause for 2min at the end, then repeat once or twice more.
Find a bench or step of challenging height and step on to and off it, alternating your leading leg. Make sure you step fully up and stand tall before stepping back off. BENEFIT Develops hill-climbing specific strength, power and muscular endurance.
5 CURL TOT PRESS
Using a pair of dumbbells or kettlek bells, hold them ata your sides. Keeping your elbows in, curl them smoothly tot your shoulders. RotateR your hands so they’rethe facing forwards and press the weights overo your head. ReverseRev the movement and repeat.r BENEFIT Two upperbody exercises in one; hits your biceps and shoulders.
8 MOUNTAIN CLIMBER
Adopt a press-up position and, keeping your hips down, drive one of your legs forward and, as that leg goes back, bring the other leg forwards. Keep the movement explosive and powerful, and minimise bouncing. BENEFIT Increased core stability, leg strength trength and powerpo er will get your heart and lungs working.
9 WALKING LUNGES
Standing with feetf hip-widthhipapart, taketak a step forward. Sink intoint a lunge, bending both legs to 90 degrees.degr DriveDriv forwards and up,up then into a lunge with the other leg. BENEFIT Great for qu quads, hamstrings, backside and balanc balance.
Sit on the edge of a bench or step with your hands by your sides and facing forwards. Bring your backside off the bench and support your weight on your hands and feet. The straighter your our legs, the harder it is. Lower your body by bending your arms to 90 degrees. BENEFIT An old-school circuit classic for building arm and shoulder strength.
2 SIDE SQUAT
Adopt a wide standing stance. Keeping one leg straight, squat down by bending the other leg. Keep your head up and imagine you’re sitting back onto a chair. Alternate from side to side. BENEFIT Develops lateral strength and stability, which is often lacking in runners.
3 SIDE PLANK
Lie on your side, stack your feet one on top of the other, lift your hips off the floor and support your weight on your elbow, forearm and outside of the bottom foot. Hold a strong position without sagging or unbalancing forwards or back.
BENEFIT Works the obliques, which play a part in minimising inefficient body roll when running.
Have your hands shoulder-width apart and, keeping a straight line from your head to your heels, bend your arms to at least 90 degrees. If you struggle for form or depth, drop your knees to the floor. BENEFIT An all-time classic for building upper-body strength and functional trunk stability.
Adopt a press-up position but support your weight on elbows and forearms. Focus on keeping your whole body straight, like a plank, and engaging the muscles of your trunk. BENEFIT Best exercise for developing functional trunk stability tability and strength.
10 RUSSIAN TWIST
With a weight on the floor next to you, sit down with your legs extended. Keeping your back straight, lean back until you feel your abs engage. Pick up the weight and twist from right to left, reaching as far behind you as possible while maintaining your form. BENEFIT Another move targeting those key obliques, but also dynamically hitting your entire trunk musculature.
11 PU PULL-UPS
Using an overhead bar, adopt a widerthanshoulders overhand grip. From a statics hang, pull your chest smoothly towards the bar. If youou struggle, do negative reps, lowering ering yourself as slowly as possible. BENEFIT Really tough, but unbeatable for upper back and arm strength.
12 BULGARIAN SQUATS
Stand with your calves touching a bench or step and take a step forwards with one leg. Elevate the rear leg on the bench and, keeping your head up, bend your front leg until it’s at least parallel to the ground. BENEFIT Builds strength in legs, boosts balance, and is a great hip flexor stretch for the elevated rear leg.