5 at-home strength and mobility moves to improve your running

Fix sleepy glutes with: Front-foot elevated squats

1/ Put your front foot on a step or another raised platform.

2/ Step back with your rear foot so you have a wide stance. Keep your feet hip-width apart.

3/ Engage your core and lunge, opening up your hips so your front knee moves forward over your foot.

4/ Move back to the starting position. Repeat 15 times, then switch legs. Do 3 sets of 15 on each leg, three times a week.


Fix weak hamstrings with: Hamstring curls

1/ Lie on your back on a slippery surface, such as tiles, with a Frisbee or some paper plates placed under one foot

2/ Lift into the bridge position. With your other foot firm on the floor, move the Frisbee/plates away from you until your leg is fully extended, keeping your heel in contact with them.

3/ Pull the Frisbee/plates back to your body. Do 3 sets of 12 on each leg, twice a week.


Fix tight hip flexors with: Couch stretch

1/ Kneel on one knee in front of a wall, with the shin of your back leg against the wall and the top of your back foot touching the wall.

2/ Plant your front foot on the floor, with the knee bent at 90°.

3/ Place your hands on your hips or lean your forearm on your front leg and push your hips forward to create a stretch through the hip flexor. Hold for 30 seconds, then repeat on the other side.


Fix a tight upper back with: Thoracic rolling

1/ Place a foam roller horizontally underneath your upper back and lie on it, rolling slowly up and down 3-5 minutes.

2/ Next, shift the foam roller down to your lower back and again move slowly up and down, putting your whole body weight on the roller, for 3-5 minutes. Do this exercise three times a week for maximum impact.


Fix weak calves with: Calf raises

1/ Stand on a step or stair, feet hip-width apart, with the back half of both feet hanging down.

2/ Slowly lift yourself up onto your toes, spreading the load equally between your feet. Use the wall/banister for balance, if necessary.

3/ Lower your feet, to the point where your heels are lower than the step. That’s one raise. Do 2 sets of 15 three times a week.


Illustrations by Sudden Impact Media