There’s no excuse, says Javed, who manages 30 press-ups in the time it takes to boil the kettle for his first cup of tea every morning.
Move your hips back as you bend your knees, then return to standing. Keep your back straight and keep looking straight ahead throughout the exercise.
Single leg squats
These are more challenging – use a mirror to make sure your ankle, knee and hip stay aligned.
Brace yourself on your elbows and forearms and toes. Hold for 1min (more as you get stronger); make sure your hips don’t dip.
Lie flat on your back with knees bent and feet flat on the floor. Lift your hips up, keeping your back straight, then lower.
Carry a weight
Load up a rucksack on long hill walks for strengthening and to get used to carrying larger packs for longer races.