Strength and mobility for runners: 15 minutes, twice a week

Running makes the heart strong; strength work makes the legs, hips and core strong enough to carry it. Two short sessions a week are enough.

The routine

Do two or three rounds. Move slowly and with control.

1. Squats: 12 to 15. Sit back as if onto a chair, knees in line with your toes.
2. Reverse lunges: 8 to 10 per leg. Step back, lower gently, push through the front heel.
3. Calf raises: 15 to 20, on a step if you can. Slow on the way down.
4. Glute bridges: 12 to 15. Squeeze at the top for two seconds.
5. Plank: 30 to 45 seconds, body in a straight line.
6. Side plank: 20 to 30 seconds per side.

Mobility after the run

Gentle stretches for calves, hamstrings, hip flexors and quads, 20 to 30 seconds each, when you are warm.

General guidance, not medical advice. Stop any exercise that causes pain.