Run strong

Serious runners generally don't like to do a lot of heavy lifting because excess muscle means more weight to carry. That's no excuse to avoid resistance training. Here are some simple chair exercises from personal trainer Carla Fields to help you stay toned:

•  QUAD LIFT
Trains quads and abdominals.
Sit on the edge of a chair and lean back. Hold on to the back of the chair and keep your stomach tight (contract your abs). Extend one leg, flexing your foot. Lift leg off the floor; then slowly lower it and tap the floor with your heel. Repeat, raising and lowering the same leg until you get a burn (30 repetitions). Repeat with other leg.

•  CHAIR SQUAT
Trains quads, glutes and hamstrings.
Sit in the chair with your feet hip-width apart. Extend your arms straight out in front of you (using hand weights, if desired) and hold your stomach in tight (contract your abs). Stand up and sit down. Do not lean or allow your knees to extend over your toes. Do three sets of 20.

•  AB LIFT
Trains abdominals and quads.
Sit on the edge of the chair, lean back holding the back of the chair. Keep your stomach tight (contract your abs). Extend both legs, flexing your feet. Lift both legs at the same time. Lower legs slowly, and tap the floor with your heels. Lift and lower until you get a burn in your quads and abs. Do three sets of 20.
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