James recommends runners do strength work two to three times a week,doing five to 10 reps in exercises that target all the major muscle groups,for example,squats,calf raises,glute bridges and bird dog.Add in weights or a resistance band as your body gets stronger to continue to improve.
“If you are inexperienced at training in the gym,seeking guidance from a PT,physio or strength conditioning coach is highly recommended,”James adds.
There are some great workouts you can follow online on websites such as pilatesforrunners.co.uk,and you can also check out our own workouts on the Women’s
Runningwebsite or in back issues of the mag. Many runners find it easier to tag their strength work on to the end of a run,so they are already in the zone of exercising and can fit it all in at the same time.Others find it easier to do it in on a separate day.Just 10-15 minutes of strength moves can make a difference if that is all you have time for.If you are doing strength work on different days to your runs,factor in at least one day a week of no strength work/running,so your body has a complete rest day to recover from the exercise.
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