3 ways to reduce risk of INJURY

Building strength in your muscles, ligaments and tendons can reduce your risk of injury while running, says Kristoph Thompson.

Some running injuries, such as a sprained ankle or knee, can be caused by uneven or slippery terrain while others can be the result of poor technique caused by tired muscles — and, heartbreakingly, they can see you laid up for weeks on end.

Try this workout twice a week, following the reps for each exercise, to build strength and endurance and avoid disappointing injuries.

Beginner: 2 x 12 reps each exercise

Intermediate: 2 x 15 reps each exercise

Advanced: 3 x 15 reps each exercise

1. TWO-POINT PLANK

Area trained: Core

Technique

¦ Begin in plank position, with your arms straight and your hands directly under your shoulders.

¦ Holding this position, slowly lift your right foot off the floor slightly and stretch out your left arm.

¦ Place your arm and leg back on the floor and repeat on the other side.

2. LEG RAISE

Area trained: Bottom

Technique

¦ Lie on your right side, with your knees bent slightly and your legs stacked on top of each other. Support your head in your right hand.

¦ Slowly lift your left leg to around 45 degrees, then lower. Repeat on the other side.

3. HIP BRIDGE

Areas trained: Core, bottom

Technique

¦ Lie on your back with your right foot on the floor, close to your bottom, and your left pointing straight up.

¦ Push through your right foot and lift your hips off the floor to form a straight line from your knee to your shoulders.

¦ Hold for a count of one then slowly lower your hips to just off the floor and repeat on the other side.

4. SUPERMAN

Areas trained: Lower back, bottom

Technique

¦ Begin lying face-down with your arms outstretched.

¦ Slowly lift your upper body and legs a few inches of the floor and hold.

¦ Flutter your legs up and down, as if you were swimming, for a count of three.

¦ Lower to the floor and rest a second, then repeat.