FIT TO RUN
Running requires equal power in each leg, so imbalances will get you nowhere – incorporate unilateral moves into your routine to upgrade your form BULGARIAN SPLIT SQUAT
Targets: Glutes, quads
Do: 3 sets of 8 reps on each side (a) Stand on your right foot with your left foot on a bench behind you, and hold a kettlebell by your right shoulder. (b) In a slow and controlled manner, lower into a deep lunge, then drive back up to standing, and repeat.
SINGLE-LEG HIP EXTENSION
Targets: Hamstrings, glutes, lower back Do: 3 sets of 12 reps
(a) Set up a hip extension machine so the pad sits at your hip crease and your feet are against the back panel. Lift one foot off so you’re only using one leg.
(b) Hinge at the hips so you’re in a downward V position and you feel a small pull in your hamstring, then draw yourself back up, creating a small pelvic tuck at the top of the movement to make sure it’s your glutes that are working and not your lower back.
WEIGHTED STEP-UP
Targets: Quads, glutes
Do: 3 sets of 10 reps on each side (a) Stand facing a bench, holding a kettlebell in your right hand, arm fully extended by your side.
(b) Step up on to the bench on your left foot. Bring your right foot up to meet it, then step it back down, keeping your left foot on the bench.