So how should runners strengthen?  Studies have shown that the greatest running performance benefits are gained from doing high weights with fewer repetitions, along with explosive jumping-type exercises (plyometrics).

Pick exercises that target multiple joints and try using dumbbells, barbells or kettle bells to increase the load.  Don’t just focus on your bigger muscle groups such as your quads, hamstrings and glutes.  Make sure you also remember to strengthen your calf muscles, hips and core.  Exercise examples include squats, lunges, deadlifts, step-ups and calf raises.

Ideally you should aim for 1-2 strength training sessions each week, so you may need to adjust or reduce your running schedule to accommodate this.  If you’re planning to run and strengthen on the same day, make sure you run first, leaving at least 3 hours between your running and strengthening sessions if you’ve done a hard run.  Similarly, if your strength session was very heavy, allow a 24-hour rest period before doing a hard run.

Exercise technique is very important, especially when using weights.  It may be beneficial to seek advice from a physiotherapist or personal trainer before you start.

If you would like further information on running, strength training and injury management/prevention have a read of the below leaflet.