Ottawa-based physiotherapist Richelle Weeks suggests a strength circuit for runners. She recommends three exercises targeting key muscle groups. Perform the circuit twice weekly, aiming for three sets of eight reps.

Weeks emphasizes the importance of targeting main muscle groups and using heavy weights. The Bulgarian split squat loads quads and glute max. Start with one foot on a bench, lower until the front thigh is parallel to the floor, then push back up. Read more culture coverage.

The staggered RDL targets hamstrings and glute max. Stand with one foot slightly behind the other, holding weights in front of thighs. Push hips back, lower weights, and stand tall again. Finish reps on one side before switching legs. Related: Kale Sprouts and Lactate: What Runners Need to Know.

This original Runner World brief is based on reporting from Canadian Running. Visit the source for its complete reporting, context and any later corrections.