Jayson Cavill has set a new course record for the Hardmoors Rosedale Marathon and came third in the ultra-demanding Glen Coe Skyline. He’s also a personal trainer, so knows how to whip you into shape too. These four exercises are all part of his daily wake-up routine. “Repeat all, three times. If I want to mix it up, I use a gym ball to rest my feet on for the press ups or planks.”
30 press ups
Upper body strength is easy to neglect but important for balance and speed – you’ll notice the difference in sprinting.
2-3 minute plank
Essential for core strength, which will improve agility and balance on tricky trails. It will also get you used to suffering!
30 full squats
Squats improve your muscular strength, which is important for explosive speed and powering up hills. Use weights to increase the challenge.
30 walking lunges
Lunges strengthen the glutes, hamstrings and quadriceps and, if you do them with good posture, can also improve your core strength. Do 15 on each leg.