STRENGTH EXERCISES FOR RUNNERS

This week's coaching question comes from Nick Breen. This year, I've completed one marathon and 2 50K's, making it my most successful year as a runner. Next year, I want to make the jump to a 50-mile race, but I know I'll have to put in more effort in terms of consistency and strength and conditioning. Reviewing my training logs for the year, they're all over the place. It could be a rolled ankle or some other minor injury, I can't seem to nail down more than 4 weeks of consistent mileage. Even in my most recent training block for the 50K I ran last weekend, there were two weeks where I managed only one run each. One was due to a cold, which always seems to hit me during training blocks, and the other was due to shin splints. This year, I've also dealt with something akin to plantar fasciitis and a few rolled ankles. None of these injuries have been long-term, but they've been enough to disrupt my training and prevent me from logging consistent weekly miles. I sleep well, eat well, and I'm always careful not to increase my mileage too suddenly. I'm definitely not a fast runner, and my easy runs are easy. I can only attribute the inconsistency to poor strength and conditioning. I try to fit in two sessions a week, but if I'm honest, it's more like one, and sometimes none. My sessions are also quite short, and I never finish them thinking, "Wow, that was a good workout." Sorry for the long-winded description, but my question is, and I know it's a tough one: What are the key exercises that I should be doing at home to become a stronger runner? It would be great if you could share some workouts or suggest a few exercises. Also, any other advice on consistency would be greatly appreciated. Thanks, Nick. https://teaandtrails.com/ Precision Fuel & Hydration helps athletes personalise their hydration and fueling strategies for training and racing. Use the free Fuel & Hydration Planner to get a personalised race nutrition plan for your next event. Tea And Trails Podcast listeners get 15% off their first order of fuel and electrolytes with Precision Fuel & Hydration. Use this link and the discount will be auto-applied at the checkout. https://www.precisionhydration.com/planner/?code=TEA24&utm_source=podcast&utm_medium=shownotes&utm_campaign=tea-and-trails-planner&utm_id=tea-and-trails-podcast&utm_content=planner XMILES UK focuses on providing the right kit and nutrition to help you be at your best. https://xmiles.co.uk/ Fenixlight Limited - The Fenix name means “a living bird, a perfect thing” and since producing their first product on the 3rd of September 2001, Fenix has always strived to achieve perfection. https://www.fenixlight.co.uk/ Protein Rebel - Whether you’re trying to get a PB, are training for your first marathon or completing your 10th IRONMAN, our products are easy to digest with no artificial additives, providing both performance and overall health benefits. https://proteinrebel.com/ Brew with the coaches - Thanks, Trish, Rebecca and Russell! The information in our content is provided as an information resource and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician/doctor relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your healthcare provider before making any healthcare decision. Amazon links are affiliate links. Keeping Dry & Staying Warm - https://amzn.to/42JCexq Celeste Yvonne's - https://amzn.to/40FYLK9 Fix Your Feet - https://amzn.to/3FE4nf0 Running Challenges by Keri Wallace - https://amzn.to/3KGdU7e ROAR - https://amzn.to/3WU7xB2 NEXT LEVEL - https://amzn.to/3Hu15Lr The Daily Stoic - https://amzn.to/44qDm9j Ultra Trails - https://www.ultratrails.co.uk/ Greener Miles - https://greenermilesrunning.co.uk/ Hannah Walsh - https://www.hannahwalsh.co.uk/ Punk Panther - https://www.punkpanther.co.uk/