Your back is holding the rest of your body together and yet it’s oft en neglected, says exercise scientist Anne-Marie Lategan. Here’s how to make it strong and flexible

Most runners don’t think that much about training their backs. But your back muscles are the part of your body which holds everything together. A natural spine with good posture will ensure that your centre of gravity stays over your feet, which helps reduce injuries. Thus the better your posture, the better runner you’ll be.

► Warm up

Jog on the spot for one minute. Swing your leg 10 times from side to side and then forwards and backwards to mobilise your hips. Extend your arms sideways and rotate your body from side to side 10 times. Repeat all the exercises twice before starting your workout.

► Sets and reps

Perform 15 repetitions of the first seven strength exercises in this workout, then repeat the workout again. Make sure you train your back at least once a week.

► Cool down

Use the last three exercises as your cool down. Hold each position for 20 seconds. Your muscles should relax, which will enable you to stretch a bit further. Hold the position again for 20 seconds. Repeat it again before changing over to the other side. In total you should hold each stretch for 60 seconds.