“Runners need to train their entire core,” says certified strength and conditioning specialist Gary Lavin. “To target them, you need to work out in your running stance.” This routine strengthens the core, hip flexors, hamstrings and quads to increase power and reduce injury risk. Do three sets of 10 reps.
1/ SINGLE LEG SQUAT
Stand on your right leg with your left leg slightly behind you, knee bent. Lower yourself as far as you can go, keeping your right knee in line with your toes. Repeat on both sides.
2/ SINGLE LEG REACH
Standing on your right leg, bend over, reaching your left hand towards your toes. Stand up and bring your left knee high and right arm forwards. Repeat on both sides.
3/ POSTERIOR REACH
Stand, feet parallel, hands across your chest. Drive your hips forwards, soften your knees and lean back. Tighten your core so there’s no pressure on your lower back.
Photograph by Cameron Baird/Red Bull Content Pool