1 BUILD STRENGTH
One of the best ways to prevent injury is through strength-building exercises. A review of studies published in the British Journal looked at more than 7,500 participants, and found strength-training programmes reduced sports injuries by an average of 66 per cent. ‘Strength training can promote growth in ligaments, tendons, bones, cartilage and connective tissue, which is particularly important for sports where you’re using the same muscle groups over and over again,’ says Christian Allen, product expert at Runners Need (). To get the most out of your strength training, make exercises targeted and specific. ‘For example, runners should incorporate unilateral exercises such as lunges and step-ups [see page 36 for an overview of unilateral training], as well as those that help core strength. Compound total body exercises, including squats and deadlifts, are also good to help strengthen the muscles that you use when you run,’ he adds.
