Standing Quad StretchIn standing position, bring your right foot up to your bum, holding on to your foot or ankle. Keep your thigh in line with your body. Switch legs.

-absorbing cushioning compound found in the midsole’s rearfoot, which the brand says is even lighter and more responsive than the VS-1 used in its predecessor. The new material means they’re lighter too, dropping from 310g to 280g in the men's, and down to 245g

and fitness improvement.% of your average heart rateWarm-up/cool-down 82-90%Recovery run 82-90%Steady state run 92-98%Tempo run 98-102%Fartlek intervals 98-108%Hill intervals 98-108%Track intervals 98-108%Race 98-102%

of volume, broken down into any sort of numeration, maybe three minutes, five minutes or sometimes if my coach is being really mean, all at once in a tempo. But I'm really trying to get a lot of volume in at the moment with hills and things like that