Strength training

Two strength sessions a week improve running economy by about 2 to 8 % and make muscles and tendons more resilient.

• Key exercises: squats, lunges or split squats, single-leg deadlifts, calf raises (straight and bent knee), glute bridges, plank and side plank.
• 2 to 3 sets of 6 to 12 reps, heavy enough that the last 2 reps are hard; 20 to 40 minutes is enough.
• Start with body weight, then add load gradually; heavy, slow work helps more than endless light reps.
• Do it on hard days, after running or hours apart, never in the 48 hours before a key session.

Keep one light session in the 10 days before a race; if a tendon aches, a physiotherapist can adapt the exercises.