WORKOUT FOR RUNNERS
Athlete, personal trainer and co-founder of New Levels Coaching, Gemma Hillier-Moses shares her top moves for building strength to enhance running performance and prevent injuries
For runners of every ability and level, it’s time to shatter the myth that strength and conditioning workouts are just for the elite.
While fitness fads may come and go, one thing remains timeless – strength training.
It forms part of the foundations of injury prevention, enhancing running performance and body transformation.
Regardless of your running ability, integrating strength and conditioning into your routine is a game-changer. You don’t need heaps of fancy equipment or a gym membership to start; a simple home workout is a perfect place to begin.
HOW TO DO IT:
• The workout starts with two warm-up mobility exercises to get the body mobile and ready for the strength session.
• Complete each exercise for the number of reps and sets specified, resting between sets where needed.
• You will need a resistance band for the final two workout moves.
A
B
C
90/90 HIP SWITCH
Reps and sets: 20-30 seconds; 2 sets Benefits: This dynamic exercise enhances hip mobility, making it perfect for pre-run warm-ups to add a spring to your step.
• Begin by sitting on a mat with your knees bent, feet wide and heels on the floor in front of you. Place both hands behind you for support (A).
• Keeping your back straight, rotate both knees toward the right to create 90-degree angles. Hold briefly (B).
• Gently rotate both knees down toward the opposite side and pause momentarily (C). This completes one repetition.
NEURAL HAMSTRING MOBILITY SWEEPS
Reps and sets: 8-10 sweeps on each side; 2 sets Benefits: This sciatic nerve mobility exercise is ideal before strength sessions or runs, especially for those with tight hamstrings.
• Stand tall with your forearms at waist height, palms facing each other (A).
• Take a step forward with your left leg, keeping your heel on the ground and toes pointing up. Bend the right knee and direct the bum ‘out the back door’.
• Lean forward while simultaneously reaching your arms back behind you (B).
• Maintain your leg position as you sweep your arms from the back, forward and upward.
• Return to an upright position as your arms reach horizontal.
• Repeat the movement with the opposite leg (C&D).
A
B
C
D
REVERSE LUNGE
Reps and sets: 8-12 reps on each side; 2 sets Benefits: There are so many benefits to this exercise. The reverse lunge targets multiple muscle groups – quads, hamstrings and glutes – while improving balance and stability.
• Stand
