@FPLGOAT7 Being a runner myself, will address point 3 only.
3. Only way u can improve is to be repetitive (2x or 3x a week) and alternate it with walks.
If you could add once a week lower body strength training, rest of the points will be taken care of.
@FitFastCoach Hey Reuben. Loved this post.
Going into my permanent bookmarks folder.
One bit of request: will it be possible for you to mention which back exercise targets which part? That would be super helpful mate.
Keep up the good work!