Runners often have every intention to do strength exercises. But then training ... making sure back knee hovers just off the floor with each step and front knee tracks over toes.

Take a big step forward, bending both knees to about 90 degrees lowering your body down to knee level. Let your back knee ...

Yet calf muscle exercises are often missing from training ... Stand barefoot on the balls of your feet with your heels hanging off a step. Hold on to a wall or doorframe for balance if necessary ...

SKIP AHEAD Step 1: Decide on your workout structure ... increase your time under tension with the tempo of an exercise or hold the weight farther away from your midline to recruit even more ...