TRAIN SMARTER

For the generalist runner looking to optimise form for any and all running goals, dedicate 15 minutes, three days a week, to strength training, says Lamar. Focus on shoring up the primary movers, meaning the glutes, hamstrings, quads, core and back. Body-weight squats, in particular, should be in every runner’s toolbox, she says. ‘When done correctly, they build the glutes, hips and hamstrings and are helpful as mobility work.’ Finally, add plyometrics ( jumping exercises) to build power and speed.