Easy Run + Legs + Core

Start slow and let your heart rate climb gradually. This is not training pace — it's just opening the body up.

Leg swings (front/back & side), walking lunges, high knees, butt kicks, A-skips. 10–15 m of each.

💡 Dynamic (moving) stretches before running; save static holds for the cooldown.

Fully conversational. The goal is blood flow and aerobic stimulus, not fatigue.

💡 If your watch pace is faster but breathing is hard, trust effort over the number — especially on tired legs.

Drive through your heels and squeeze the glutes hard at the top, ribs down. Strong glutes = a more powerful push-off.

💡 Add load as it gets easy — keep the top of each rep controlled.

Deep, controlled reps through a big range. Builds quad and glute strength with a supported back.

Rear foot elevated. Single-leg strength fixes the imbalances that cause running injuries.

Full range, pause at the top and a slow stretch at the bottom. Calves & Achilles are your running springs.

Strengthens the glute medius that stabilises your pelvis every stride.

Glutes & abs braced, straight line head to heels. A strong core keeps your form intact when you fatigue.

Lying flat, lower the legs slowly and keep your low back pressed into the floor. Builds lower-ab control.

Trains the hips/obliques that stop your pelvis dropping mid-stride.

Low back pressed down, slow opposite arm/leg. Anti-extension core control.

Flush the legs and let the heart rate settle.

Open the front of the hip after squatting/hinging.

Figure-4 and a forward fold to release the posterior chain.

Wall calf stretch plus 10 slow ankle circles each side.