In­jury-proof your body for run­ning and per­form like a pro with th­ese in­sider tips from New Bal­ance ath­lete Ross Millington

Runner's World (UK) - - RW Promotion -

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 run­ner­ toughestop­po­nent.

NB Ice Sin­glet, £25; Im­pact 5" Track Short, £28; New Bal­ance 1260v6, £125; new­bal­

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