Running is one of the most common and popular forms of training. Depending on your specific goals; it can be used as a tool for weight loss, improving your cardiovascular capabilities, or become the goal itself by aiming to reach longer and longer distances, whether by doing it individually or in a competition environment (just a reminder that we are looking at you City2Surf).

To improve your running performance, it is a great idea to spend time in the weights room doing specific exercises. It will prevent injuries by strengthening muscles and connective tissues; will help you run faster by improving neuromuscular coordination and power; and it will also boost running economy by encouraging coordination and stride efficiency.

Some great exercises can be incorporated into any runners training plan, make sure to execute 3 to 4 sets of 5 to 10 repetitions per exercise once or twice a week:

  • Barbell back Squat: often referred to as the “king of exercises”, it will help you develop a really strong foundation by building on strength and stability. Building the muscles around it will also help protect the knee joint.
  • 1-arm Farmer’s walk: very good core and balance exercise, grab a heavy Dumbbell or Kettlebell with one hand and walk a set distance back and forth while remaining as stable as possible. We only hold it with one hand to make sure the opposite side compensates by engaging the core in a fun but challenging way.
  • Calf raises: To minimise ankle injuries, we can focus on building the muscles around it with controlled movements. Stand on a flat surface with your toes pointed straight ahead. Lift your heels off the floor to flex your calf muscle. Pause for a moment, then slowly return to the floor. That is one rep.

If you feel you need personalised support to keep a high level of training, book a PT session with us by emailing