CROSSED PURPOSE

Cross-training can be a powerful choice for runners, increasing cardiovascular endurance while reducing the risk of injury. Our experts reveal the moves you need to know

Q What are the best strength moves for runners, and how should we do them?

Joey Bull says: ‘Running is basically jumping from one leg to the other, so stability needs to be in place. To cater for the endurance, strength and power that running can require, the runner would benefit most from going through training phases that cover: first, a three- to four-week endurance phase of high repetitions of 30 reps; second, a three- to four-week strength phase of 12 to 15 repetitions of each exercise with weights, meaning they are fatigued by the last couple of reps; and third, a three- to four-week plyometric phase (leaps, jumps and bounds) for improved speed, power and reactivity.

‘The key exercises for the nine- to 12-week window would be squats (normal and wide, with a staggered stance such as with the left foot forward and the right foot wide or behind with the foot turned out), lunges, deadlifts and calf raises (ideally, on a ledge to optimise a good range of movement). These can be done without weights for the endurance phase, with weights for strength, and (for squats and lunges) by jumping for the plyometric phase.

‘Staple exercises for all phases include: abduction exercises (try side lifts, crab side walks, low gallops sideways and giant walks); hops (on the spot, travelling forward, back and side to side), and quadruped moves (on all-fours, touch right elbow to left knee, then extend out, with a 90-degree bend at the knee, and switch sides). Aim for three sessions a week, adding in your choice of drills.’

Q What are the best stretches for runners and how often should we do them?