Hackney Half fitness tips with personal trainer Matt Smith: The lunge

The lunge. Picture: Matt Smith

The lunge. Picture: Matt Smith - Credit: Archant

PT Matt Smith is preparing the Gazette’s running team for the Hackney Half – as well as bringing you regular fitness tips to encourage you to take on the race and help with training.


The humble lunge or big old step: a simple exercise that has the ability to highlight and correct imbalances between the glutes/hamstrings/quads.

Forward, backward or sideways – it doesn’t matter. But aim for 90 degrees in the knees and a solid foot fall, with primary contact being through the heel.

Try three sets of 10 per leg for a warm up before you go running. Try sets of 100 (no stopping, please) to help with endurance and lactate threshold. Or drop the number of repetitions and hold a weight while lunging to increase strength, which will help overall speed and help with knee issues.

Matt trains at Fitness First in Liverpool Street station. Visit instagram.com/fireandsteelfit or e-mail matt@fireandsteelfitness.co.uk

Become a Supporter

This newspaper has been a central part of community life for many years. Our industry faces testing times, which is why we're asking for your support. Every contribution will help us continue to produce local journalism that makes a measurable difference to our community.

Become a Supporter