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.