Nothing puts a damper on a run like pain ... movement patterns such as high knees, reverse lunge to high knee with resistance, and plyometric work,” Fran says. “This will not only make ...

It's a great start for your fitness journey. 1. High knee jogging ( 50 × 4 sets ) 2. Jumping squats (15 × 4 sets ) 3. Lunges ( 25 reps each leg ) 4. Pelvic raises ( 10 × 5 sets ) 5. Cross knee ...

Warm-up: Gradually increasing the heart rate; performing high knee jogging steps with swinging arms, followed by strong fist punches, one at a time, high above head - on the spot and then travelling.