The latest science says that this simple shift – speeding the pace of your sets – accelerates your strength gains. Here’s exactly how to tap the effect.

This is the first of a three-part series on Shape editor Zarelda Marie Goh’s journey to completing her first marathon. This instalment focuses on debunking running myths and strength training.

Warm up for five to 10 minutes by doing dynamic stretches – lunges with rotation, plus arm and leg swings – to loosen and activate muscles. Then start a one-minute timer and do as many reps of the first move as you can in that time. Record your score when done (on paper or into your phone) and start the timer again for one minute of active recovery: Jog in place, jump rope, or ride a stationary bike. Repeat this process until you have completed all 10 moves. Finish with a five- to 10-minute cool-down of static stretching. Save your score and retest yourself with this same process one week later to see how much you’ve improved.