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BUMS AND TUMS

GET STRONG FOR LONG MILES WITH THESE FOUR MOVES, TARGETING THE GLUTES AND CORE

BODY BLAST

Preparation

Do 15 reps of each exercise as fast as you can but keeping correct technique. Once you have done 15 reps of all four exercises, rest for one minute and repeat another two times.

LUNGES WITH SIDE TWIST

Targets the quads and core for better posture and more power. Do this with or without a weight, depending on how hard you want to make it.

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About Women’s Running

Ready to take your running off-road? Then make sure you pick up a copy of the October issue of Women’s Running – our trail special. If you’re a complete beginner, you’ll find advice for taking those first steps on the trails and, for the more experienced off-road enthusiasts, tips from the pros – find out how to “ascend like a mountain goat and descend like a demon”. With expert guides to finding the right trail shoes for you, exclusive reviews of the latest off-road shoes and top-to-toe kit suggestions for every off-road eventuality, we’ve also got your off-road wardrobe sorted. And if you’re struggling for inspiration to take your running off road, look no further than our interview with cover star Susie Chan, whose passion for trail running has taken her from the desert to the jungle. Prefer to stick to the roads? No problem. Try our sharp sessions for 10K runners – or, if you’re taking on the longer distance, don’t miss our complete race-day guide for serious marathon runners, packed with all the advice you’ll need on making your race day seamless.