Take your running to the next level with this programme

BELIEVE it or not, increasing your distance isn’t all about clocking up the miles.

It’s also about building the strength and endurance you need to get you to the finish line. Your muscles will need enough endurance to keep up with your fitness, and the strength to boost your speed and power you up any inclines. Working on your strength will ensure you stay injury free.

A running specific strength and conditioning programme will help.

We asked fitness expert Richard Brennan to put together this easy, yet effective, six-move workout to get your legs, core and upper body ready. On your marks, get set, go!

HOW TO DO IT:

Perform one set of each move in a circuit. Then take 30 seconds’ rest. Go back to the start and repeat for the allotted number of sets for your level.

Beginner:

2 x 12 reps; Intermediate: 3 x 12 reps; Advanced: 4-5 x 12 reps

LUNGE WITH BARBELL

Areas trained:

THIGHS, GLUTES, CORE

Technique:

* Holding a barbell across your upper back and shoulders, take a large step forward and bend both knees to about 90 degrees with the back knee just above the floor.

* Push back up to the start and repeat on the opposite side.

* Alternate sides for each rep.

SAFETY TIP:

Keep your torso upright throughout.

DEADLIFT

Areas trained:

THIGHS, BOTTOM, CORE

Technique:

* Hold a dumbbell in your right hand and stand on your right leg.

* Keeping your legs straight and hips square, hinge at your hips to lower the dumbbell toward the floor. Return to the start position and repeat the allotted reps on each leg to complete a full set.

SAFETY TIP:

Keep a flat back as you lower the weight.

BENT-OVER ROW

Areas trained:

UPPER BACK, FRONT UPPER ARMS

Technique:

* Keeping a bend in your knees, hinge at your hips so that your upper body is almost parallel to the floor.

*Hold a dumbbell in each hand with your arms extended toward the floor.

* Squeeze your shoulder blades together as you row the dumbbells up toward your sides.

* Slowly lower and repeat.

SAFETY TIP:

Keep a flat back throughout.

RUNNING ON THE SPOT

Areas trained:

WHOLE BODY

Technique:

* Lift your knees high and run on the spot, pumping your arms forward and back as you do so.

SAFETY TIP:

Make sure you land softly.

GLUTE BRIDGE

Areas trained:

BOTTOM, REAR THIGHS, CORE

Technique:

* Lie on the floor with your legs bent and your feet close to your bottom.

* Raise your hips as high as you can.

* Lower and repeat.

SAFETY TIP:

Keep your shoulders and neck relaxed.

DUMBELL SQUAT

Areas trained:

THIGHS, BOTTOM

Technique:

* Hold a dumbbell in each hand.

* Bend at your hips and knees lowering your bottom down and out behind you as low as is comfortable.

* Push up through your heels back to the start and repeat.

SAFETY TIP:

Keep your chest up throughout.