Every runner knows the frustration of a niggling injury undoing months of hard training.
Which is why Sam Strutt, head coach at Sydney’s Nike+ Run Club, believes strength training is an important addendum to any running program.
“But keep your strength sessions short,” he advises. “If they’re adversely affecting your running, you’re lifting too much weight or spending too long in the gym.”
Aim to do this three-move pre-hab workout 2-3 times a week to armour your body against injury as the kays mount.
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Step-ups with leg drive
Stand behind a knee-high box. Place your right foot on the box. Activating your glutes to keep your hips stable, drive up so you’re standing on the box. Swing your left leg through as you would when sprinting. Pause, then step down. Do three sets of 15-20 reps on each leg. Too easy? Hold a 10kg weight plate at your chest.
Standing adductor raises
Anchor a Theraband to the floor. Standing to the left of the anchor, wrap the Theraband around your left ankle. Keeping keeping your knee straight, slowly lift your leg sideways until you feel a pinch in your glutes. Pause, then return to the start position. Do three sets of 15-20 reps on each leg.
Heel drops
Stand with your left foot on a low box, your right foot raised and positioned off the front of the box. Pushing your hips back lower into a shallow squat until your right foot touches the ground. Pause, then drive through your left heel to return to the start position. Do three sets of 8-12 reps on each leg.
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