Strong runners are built in the gym

The short version

Running more kilometres alone will not keep you injury-free. Shin splints, runner's knee, stress fractures: most of the classic running injuries come back to muscles and tendons that cannot keep up with the load.

So we teamed up with all inclusive Fitness to bring both worlds together. Twice, on Sunday 2 August and again on Sunday 13 September: a run first, then strength.

Run first

We started the way we always do on a Sunday, with an easy run through the city, flag in front and nobody left behind.

Then the part runners avoid

After the run came the strength session. Squats, lunges, hinges and jumps, done together, which makes them about fifty percent less annoying ;)

Save these for your next gym session

If you remember one thing from these mornings, make it this list. Pick one exercise from each group, so five movements in total, and do them twice a week:

• Knee dominant: squat, split squat, rear-foot elevated split squat or leg press. Strong quads absorb every landing.
• Hip dominant: Romanian deadlift, single-leg RDL or hip extension. Glutes and hamstrings are what push you forward.
• Calves: calf raises with a straight knee and with a bent knee. They hit different muscles, so do both.
• Single leg: step-ups, split squats or single-leg press. Running is one leg at a time, so train it that way.
• Reactive: pogos, jumps, hops and bounds. This is where the spring in your stride comes from.

Do that for a few months and your next PB will come on its own :)

Thank you

To all inclusive Fitness for opening their doors to a group of runners who usually only lift their coffee cups.

Run with us

We run every week: an easy social run on Sunday with brunch at Convivio afterwards, and intervals on Wednesday evening. You do not need to be fast and you do not need to know anyone. Have a look at the schedule and just come along.