TOUGHEN UP FOR THE TRAILS

Tom Evans’ go-to strength exercises to compliment off-road running

SINGLE-LEG WEIGHTED STEP-UP

(4 x 6 reps)

“These really teach your body to stabilise,” says Evans. “You gain rock-solid stability in your hips. And they help to recruit more muscle fibres when you’re going uphill.”

LOADED CALF RAISE

(4 x 6 reps)

Loaded calf raises will help you to power up steep climbs and control your balance on descents. “You can do them in a squat rack to add the extra weight,” says Evans.

SINGLE-LEG ROMANIAN DEADLIFT

(4 x 6 reps)

The single-leg element makes this deadlift variant a much more functional exercise for runners. “It really trains your posterior chain and your balance,” says Evans.

RUSSIAN TWIST

(3 x 20 reps)

These strengthen the obliques, which are key for runners. “With trail running, you are always changing direction, so your side muscles need to be strong,” says Evans.