Gym programme for runners

Strength training makes runners more durable and reduces overuse injuries. Two short gym sessions a week are enough, and they won't take anything away from your running.

You will need

• Gym membership
• About 45 minutes twice a week

Steps

1. Time your sessions right

   Do your gym session the day after a hard run or on the same day after an easy run. Don't do a heavy leg session before a hard running workout.

2. Focus on single-leg exercises

3. Session A

4. Session B

5. Keep the reps low

6. Add jumps gradually

7. Ease off before a race

8. Watch the effect on your running

The full guide with every step is for members. Try 7 days for €0.99.

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