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Fresh off his latest ultra-marathon, MH Elite running coach Leon Bustin has programmed some run-specific strength moves that will charge your speed, boost coordination and safeguard you against injury. Oh, and build a solid core, too. Hop to it. Ballistic Helmet Nij 3a

The focus of this run-specific strength session is two-fold. "Firstly, it can't be ignored that of all this is an absolutely savage core workout and performed with proper form you are certainly going to feel it," says Leon. "It also serves to reinforce the relationship between our upper and lower limbs . In my observation as a coach over the years, I've seen so many people obsess over pacing, fitness and cadence but never appreciate the importance our core and arms have in developing the skill of running." Along with improving how much power you can produce and how effectives you can transfer that umph into the ground, bulletproofing your core and singe-leg stability is going to reduce your risk of injury, keeping you on track with your training.

Read through Leon's advice for the session then watch him run through the workout in the video below.

"If you're someone who throws 100kg on a bench press just for fun, you will still be shocked at how hard it is to press and stabilise a with 10kg plates on the bar."

"With the banded movements, it's important to feel constant resistance. You will notice that even in the bottom of the explosive drives there is still tension in the band. It is really important you maintain that throughout."

Helmet Series "On the monkey pull-ups, your body is going to want to turn out as soon as you lift a hand and foot away. So perform this exercise in stages. Chin above bar - remove hand - balance - remove foot - balance - start descent."