Runner's World (UK)

STRENGTHEN YOUR STRIDE

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Individual form notwithsta­nding, you can improve your efficiency – and comfort – by increasing your strength. By doing so, you will maintain your run signature longer before fatiguing and becoming susceptibl­e to injury. Do these three simple moves from Brooks Beasts Track Club coach Danny Mackey three to five days per week, with two sets of 20 repetition­s on each side.

Lateral step-up

WHY ‘ This is one of my favourite exercises because it addresses so many parts of the body, from our ankles to our hips and glutes,’ says Mackey.

HOW Use a box or step approximat­ely the same height as your knee. Stand to the side so that your right leg is next to the box. Step sideways onto the step with your right leg and stand up as tall as possible. Then bring your left knee up until the hip is bent at 90 degrees. Hold, then return your left foot to the floor, and then your right – that’s one rep. To increase difficulty, hold a dumbbell in each hand.

Hip hike

WHY ‘ The hip hike is one of the best core-strengthen­ing exercises that also increases glute, hip and lower back strength, as well as stability,’ explains Mackey.

HOW Stand on a step at least four inches high, with one foot hanging off the side, hips facing forward and shoulders level. Keeping your standing leg straight, raise your free hip directly upwards and then drop the leg back to the starting position.

Reverse lunge to high knee

WHY Targets the quads and, to a lesser degree, the calves, glutes, groin, hamstrings and hip flexors.

HOW Stand with your feet hip-width apart. Take a large step back with your right foot, allowing your left hip to flex and lower. Press your left heel into the floor, then drive upwards to return to standing while lifting your right leg forward and upwards so that the thigh is horizontal. Repeat the reverselun­ge move without letting your right leg touch the floor.

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