Extract from the December 2011 issue of Runner's World

Got some downtime? Try this 15 minute tune-up to run stronger when you clock off

Stair Climbing

TRY IT >
Climb the stairs at work one or two at a time. Maintaining a tall posture, drive with your arms, lift your knees high and stay on your toes.

REPS >
2 minutes of continuous stairs climbing.

The Plank

TRY IT >
Start face down in a push-up position resting on your elbows and toes. Your legs and back should be straight. Alternatively, hold a side plank position with your stomach facing the wall. Balance on you right elbow, or up on your right hand keeping your arm straight. Hold your legs together with one foot stacked on top of the other. Change sides.

REPS >
Hold for 30 to 45 seconds in each position.

Supine Bridge

TRY IT >
Lie on your back with your knees bent and your feet flat on the floor. Raise your hips up squeezing your glutes, lower back and hamstring muscles for five seconds, then gentle lower back down. To make this more difficult, rise up on one leg while holding the other leg out parallel to, and 10 centimetres above, the floor.

REPS >
1 to 2 sets of 10 to 15 bridges.

Single Leg Squats

TRY IT >
Balancing on one leg, keep your hips level and your knee aligned with your toes. Perform a shallow squat. Don’t allow the supporting knee to go beyond the front of your toes.

REPS >
1 to 2 sets of 10 to 20 squats on each leg.

Calf Raises

TRY IT >
Balance on the ball of your foot with your heel off the edge of a step. Rise up onto the ball of your foot lifting your heel as high as you can then slowly lower it down feeling the calf muscle stretch before rising back up again.

REPS >
1 to 2 sets of 10 to 20 raises on each leg.

Stretching

TRY IT >
Choose two or three muscles to stretch from your quads, glutes, calves, hamstrings and chest. Vary the muscle groups you stretch each day.

REPS >
1 to 2 x 30 second hold for each stretch.

*Purchase the December issue of Runner's World *