Strength training to prevent injuries

1. Squats
   • Muscles: Quadriceps, hamstrings, glutes.
   • How to do it: Stand tall with your feet hip-width apart. Lower yourself controlled as if you're sitting on a chair. Keep your knees above your ankles, and push through your heels to return to the starting position.
   • Sets and reps: 2-3 sets of 10-15 reps.

2. Lunges
   • Muscles: Quadriceps, hamstrings, glutes, core.
   • How to do it: Step forward with one leg and bend both knees until your back knee is just above the ground. Push yourself up with your front leg to return to the starting position. Switch legs.
   • Sets and reps: 2-3 sets of 10 reps per leg.

3. Planks
   • Muscles: Core (abdominal, back and hip muscles).
   • How to do it: Place yourself on your elbows and toes, keeping your body in a straight line from head to heels, and engage your core.
   • Duration: Start with 20-30 seconds, gradually increasing to 1 minute.

4. Calve raises
   • Muscles: Calves.
   • How to do it: Stand upright and raise your heels off the ground by standing on your toes. Hold for a moment, then slowly lower yourself back down (use a wall for support if needed).
   • Sets and reps: 2-3 sets of 15-20 reps.

5. Glute bridges
   • Muscles: Glutes, hamstrings, core.
   • How to do it: Lie on your back with your knees bent and feet flat on the ground. Squeeze your glutes and lift your hips off the ground, forming a straight line from your shoulders to your knees. Lower back down slowly.
   • Sets and reps: 2-3 sets of 15 reps.

6. Bird dogs
   • Muscles: Core, lower back, glutes.
   • How to do it: Get on all fours. Extend your right arm and left leg out, hold for 2 seconds, and return to the starting position. Repeat on the other side. Make sure your upper body, extended arm, and extended leg are parallel to the floor.
   • Sets and reps: 2-3 sets of 10-12 reps each side.

Example training plans

These plans gradually increase in difficulty, so it's best to start with the first one.

Plan 1: Basic strength development (4 weeks)

This plan focuses on building foundational strength and improving technique for each exercise.

Note: Rest for 1-2 minutes between sets. Focus on controlled and steady movements.

Plan 2: Strength endurance (4 weeks)

This plan helps strengthen your muscles for sustained effort by increasing repetitions and reducing rest time.

Note: Maintain a steady pace while keeping control over your movements. Rest for 1 minute between sets.

Plan 3: Balance and stability (4 weeks)

This plan focuses on balance and stability, which are crucial for runners. These exercises are slightly more challenging but will help strengthen your core and stabilising muscles.

Note: Keep your core engaged throughout each exercise and take your time to find balance. Rest for 1-2 minutes between sets.

Variation: You can also perform these strength exercises in a circuit format: complete one set of each exercise back-to-back without resting, then take 1-2 minutes of rest at the end of each circuit. Start with 2 rounds of the circuit in the first few weeks, then gradually increase to 3 or 4 rounds. This type of training will feel much more intense than traditional strength workouts, so it's best to begin with the structured strength plans before adding circuit training as a variation.

Tip: Try to do these strength workouts 1-2 times per week on non-running days. Strength training may cause some muscle soreness at first, so listen to your body and take rest days when needed. Always pay attention to proper form and execution to prevent injuries.