Runners like to run! And the lure of a run often wins over other things, like strength training.

The data on strength training is enticing, showing it reduces overuse injuries by about half. Less injuries means more time running.

A regular strength routine helps build more robust movement systems. It creates changes throughout your body, including: improved nervous system functioning and muscle/tendon biology. This means that you can adapt better to variations in load, which might be more hill running, increasing kilometres or adding speed work. This all helps to improve your running efficiency and performance.

What exercises and muscles should you focus on?

The muscles that give the most energy for running are the calf, quadriceps, hamstrings and gluteals.

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