STRONG RUNNING
Injury-proof your body for running and perform like a pro with these insider tips from New Balance athlete Ross Millington
You can pound out speedwork sprints and power through gruelling long runs, but if you want to ward off injuries in the long term, you’ve got to do some strength work. But steady on – this doesn’t mean you have to head straight for the weights room and start doing bicep curls. Effective strength training is all about working on your running-form weaknesses.
‘My strength routine has been developed to deal with the injuries and weak areas I’ve had,’ says elite middledistance runner and New Balance athlete Ross Millington. ‘For me, it’s all about glute strength – making sure they’re firing well – and working on my quads and core.’
Ross isn’t alone in having these weak spots – spending most of our time sitting down means many of us have lazy glutes and an inactive core, and many running injuries stem from these basic issues.
Luckily, strength training is the perfect way to remedy them. Ross’s strength sessions focus on single-leg moves such as Bulgarian split squats to target his balance, alongside classic glute moves such as standard squats.
Remember, when it comes to strength training, you are your toughest opponent. It’s always simpler to head out for a run than sweat through the muscle-strengthening moves that are key to improving your performance. But win the mind game and blast through your squats and you’ll smash your PB in no time.
For more on how to fuel your success and win the mind game, visit runnersworld.co.uk/ toughestopponent.