Workout Tip: Power Up Your Runs with Wall Sits
Adding wall sits to the end of every run will strengthen your quads, hamstrings and glutes, improving your speed and endurance. After your run, lean against a wall with your feet shoulder-width apart, then squat until your knees are bent at 45 degrees. Hold for 30 to 60 seconds; work up to doing 10 sets. Add a challenge by including heel raises: Lift your left heel, then the right, then lift both together twice. If you have never done a wall sit there are videos on Youtube that demonstrate the exercise.