“If you find yourself with rounded shoulders when you run, this one is for you,” Patient says. “Great running form involves a slight lean forward leading from the chest, which means opening out those rounded shoulders and running tall. But when we get tired towards the end of a long run or race, we can find ourselves instead collapsing forward in the upper body, rounding the shoulders and folding in from the hips.

“Building back (or posterior chain) strength is a great way to counteract this and keep us running tall and floating across that finish line with a great running form. As a bonus, this one is great for core and single-leg strength.”

How to do a standing swim

Standing on one leg, lift the crown of the head to the ceiling to lengthen the body and take the other leg behind, hinging forward slightly at the hip and keeping the length through the spine.
Take the arms overhead.
Lift and lower the leg and opposite arm.
Do three sets of 12-15 on each leg, with a 30-second rest between sets. If you want to up the difficulty, add some light weights in your hands. Just make sure you keep the shoulders back and chest open.

Patient’s top tip: “Pause at the top of each lift and think about reaching the fingers and toes in opposite directions so you’re as long as possible.”

Pilates for runners: run stronger and reduce your risk of injury with these 5 simple moves