GET STRONG

Runner's World (UK) - - Old Ways, New Ways -

THE OLD WAY Run­ning high mileage was strength train­ing.

THE NEW WAY Smart run­ners hit the gym (or the ex­er­cise mat).

THE BEST WAY While strength train­ing was a for­eign con­cept to most run­ners of the first boom, many mod­ern run­ners won’t stay healthy without it. ‘ When I was rac­ing the 800 ma san 18- year-old, I was do­ing two-and-a-half-hour runs every week dur­ing the base phase,’ says Lor­raine Moller, who won bronze in the 1992 Olympic Marathon. But times have changed and so has the av­er­age recre­ational run­ner, who tends to be heav­ier and slower (and there­fore at a higher risk of be­ing in­jured) than many of those the sport attracted in the 1970s and 1980s.

Add strength train­ing to your weekly rou­tine on easy-run­ning days to help make your body more in­jury-re­sis­tant, says Luke Humphrey, coau­thor of Han­sons Marathon method and hans ons Half marathon method( Velo­press). ‘Even do­ing body-weight ex­er­cises twice a week is ad­e­quate; my 20-minute strength-train­ing rou­tine works all the ma­jor mus­cle groups with ex­er­cises such as lunges, press-ups and planks. Start with those be­fore pro­gress­ing to squats and lift­ing weights.’

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