Neglect resistance training in your running programme, and no doubt you'll be leaving PBs on the table. Though it may be tempting to skip your resistance training, it could actually boost your performance and bulletproof your body from injury.
Still have concerns that strength training will bulk you up and slow you down? A review published by Sports Medicine concluded that the addition of resistance training won't negatively affect body composition or fitness levels. Plus, aiming for two-to-three sessions a week, including explosive resistance training, could improve your running economy and performance, making strength training sessions a vital ingredient for your best runs yet.
Thankfully, Men's Health Elite coach, Leon Bustin has programmed a running-strength session, which focusses on single-leg work, explosive strength and injury proofing your ankles. Time to get out of the starting blocks.
The Workout
Pogo Hops x 10-15 reps and 3 sets
Stand with your feet under your hips, jump upwards explosively and while you're elevated flex you feet before landing on the balls of your feet. Repeat without letting your heels touch the ground and trying to get as much air time as possible.
Single-leg Box Squat x 6-reps each leg and 3 sets
Begin facing away from a bench, with your feet under your hips. Make sure you're close to the bench and lift one foot off the ground, leg straight and foot flexed. Send the hips back to sit on the bench and drive through the supporting heel back to standing. Repeat.
Bustin recommends: 'Complete a four-second eccentric on each rep.'
Offset Back Squat x 5 reps each side and 2 sets
Load the bar on one side with a plate. Unrack the barbell on the meaty part of your traps, with your thumbs touching your shoulders. Before you sink your hips back into a squat, engage your core and acclimatise to the weight distribution. Perform a squat without letting the barbell sink either side. Drive through the heels back to standing.
Bustin recommends: 'On the downward portion of the rep, lower yourself slowly for 4 seconds.'
Stomping Lunge Step-up x 8 reps each leg and 3 sets
Stand tall in front of a bench or box. Lift one leg and stomp down on the bench. The power from the movement should drive yourself up on top of the bench, ready to lower down. Make sure your heel is firmly placed on the box with each rep. To progress the exercise add dumbbells.
Bustin recommends: 'Make sure you stomp down each time you place your foot down.'
Ankle Strength
Lunge with Isometric Heel Raise x 30s hold each side and 2 sets
Hit a long lunge position with a forward lean of your torso and your back leg straight. Engage your core and glutes. Lift your front heel off the floor so the arch of your foot is nice and high. Hold for 30 seconds.
Leaning Tib Raises x 15 slow reps and 2 sets
Standing a foot distance in front of a wall, lean the hips back against the wall so you are supported, with your legs straight. Slowly lift the balls of the feet off the floor so that your feet are flexed. Slowly reverse the rep ready to repeat.
Leaning calf raise x 15 slow reps and 2 sets
Turn to face the wall with your feet far enough away so you can lean forward against the wall with your palms in front of you and the arms straight. Keep your body straight and in line from your heels to the top of your head. Start the rep with the feet flat on the floor. Push through the balls of the feet so that your arches are high and slowly reverse the rep, ready to repeat.
