The 3 move at-home endurance boosting workout

This content has been created in collaboration with New Balance.

Running is a full body exercise. While there is an obvious focus on your legs, to run efficiently it’s essential to be strong in all areas of your body – particularly your abs and arms.

To push through your PB, it’s also crucial to up your body’s ability to process oxygen by working on your aerobic fitness. Essentially you have to do cardio and strength training if you want to improve your endurance.

Luckily, this is exactly what these three moves demonstrated by fitness blogger and New Balance ambassador Millie Cotton (@millie_cotton) deliver! Try bolting them on to your workout or try them as part of your pre-run warm-up. 

1. Squat to press

How to

Start in a plank position. Brace your core then jump your feet outside your hands and quickly lift your chest and arms so you’re standing in a squat.

Reverse the movement, return to the start, then add the push-up.

Why

This move combines three key elements: the squat, the press-up and the explosive movement between them.

A lot of people consider the squat a lower body movement and the press-up an upper body movement. In fact, when done correctly, they both work almost your entire body.

Building up strength in your glutes and quads will build your leg muscles’ stamina, while working on your core (that’s not just your stomach) will ensure you maintain correct form throughout your run. This will make you less likely to overwork one area of the body and fatigue quicker.

2. Mountain climbers

How to

Start in a high plank. Making sure your hips don't drop, bend one knee at a time as far into your chest as you can. Go fast!

Why

This is a fantastic move for building up your aerobic fitness – the key building block of endurance. The quicker you go, the more cardiovascular benefits you’ll see – and this move will also strengthen the muscles that are essential for good running form: your abs, shoulders and legs. 

3. Tricep dips

How to

Sit on the edge of a bench or chair with your knees bent and feet on the floor in front of you. Place your palms face down next to your thighs and, keeping your arms straight, scoot forward until your hips and bum are in front of the seat.

Bend your elbows to lower your hips until your upper arms are parallel to the floor then push. Keep your knees bent or straighten your legs to make things tougher.

Why

Strong arms assist the full movement of your run – and when you’re flagging towards the end of a long distance amble you won’t believe the boost powerful arm movements will deliver.

As an added bonus, tricep dips also force you to engage your abs and glutes at the same time.

New Balance Toughest Opponent is a story about the battles we have within ourselves. The niggling mind games that play out between our ears that make us question whether to run that extra mile, to lift that heavier weight, or to go forward and push harder, faster and stronger than we did the day before. Find out more at: http://www.newbalance.co.uk/TougestOpponent.

You are your toughest opponent.