As runners it is important we do our strength and conditioning. It becomes even more important the only we get as our muscles start to decline.

S&C for runners does not need to be complicated. We just need to focus on the fundamental movement patterns and the key muscle groups.

You can’t beat a simple exercise like a squat as it works all the key muscles in the leg. Sometimes with so much information out there on social media regarding the different exercises and workouts that can improve your running, it’s easy to get overwhelmed.

But if you stick to the basics and make gradual improvements then over time you’ll become a stronger runner and reduce the risk of injury.

Two 30 minute sessions per week can bring you excellent gains.

The fundamental movement patterns we want to include our squats, lunges, hinge, rotate, push, pull and gait. In terms of the muscles we want to include exercises that work our calves, glutes, quads, hamstrings and our core.

Including a few upper body exercises can help too. If you’re on a training plan with pbrunner, then your coach will include S&C sessions in your weekly schedule.