This episode of Run Pod is sponsored by M&S, where you can shop all your favourite sportswear brands.

This is a global player original podcast.

Hello there, Jenny Falconer here, welcoming you back to RunPod. Yep, this is the Run Club of the podcast world. And sometimes

it's important just to remind you of a few basic exercises that you should be doing to really

kind of boost that strength and conditioning work that sometimes as runners we neglect. And so here

to crack the whip, I guess, is Coach Mike. Mike, hello. Hello, Jenny. Thanks again for having me on.

That's all right. Mike obviously is very busy down at CrossFit Putney, but he has devised a little kind of workout each week for the first few weeks of January.

And each session has three exercises, which are kind of simple exercises that you can do at home.

You can do if you're working away from home. You know, if you've got like 10 minutes free in the

morning before you get ready, you can do these exercises out of curiosity. Should you warm up before

doing these or is it something you can just kind of, you can just do? Great question. Because

of the nature of these exercises, you generally don't need

much preparation. So you should be able to just get stuck into them. And after doing a few reps

of each exercise, you'll already be pretty warm. Having said that, if it is a particularly

cold day, which it usually is this time of year. If you're not warm, if you are breathing

some cold air that you can see, then it would be a good idea to do one set of each exercise

at a slightly lower intensity, so just making it easier. But as a general rule of thumb, you can

get stuck in immediately. Okay, so this is week four. If you haven't seen the previous weeks, then there's still time to

catch up. You can do these in your own time. Just listen back and the videos are all on my

Instagram at Jenny Falconer. So if you just need to kind of see what things look like, you can

have a look there. But session four, three exercises today. I have a feeling that these are kind of like a step

up on some of the ones we've done before. And I feel like things are getting a little bit more

...