Put a spring in your step with this workout for runners

Say goodbye to niggling injuries with this conditioning workout just for runners, says Amanda Khouv.

RUNNING is exercise in one of its purest forms: everyone inherently knows how to do it, it doesn’t cost a penny and you can do it anywhere, anytime.

Unfortunately, something else that often comes with running is injury, but it doesn’t have to.

Supplementing your runs with specific workouts not only makes you a better runner, but can also help to ward off running-specific injuries and keep you healthy as well as in action.

“Unless we watch our posture all day, every day, we can hit serious issues,” says s Nike Run coach Rebecca Gentry.

‘Tightness in the thoracic spine can shut down the flow of power within the body systems, affecting shoulders, neck, lower back, hips and knees.’

Gentry’s workout will help to keep your spine supple, hips mobile and core strong – all of which will keep you running more efficiently, keep your knees in good nick and your ankles springy.

HOW TO DO IT: Perform each move one after the other for the sets and reps listed.

SQUAT

Areas trained: GLUTES, QUADS, CORE

Technique:

* Stand upright with stomach tight and arms relaxed.

* Slowly, with control, lower your bum to the floor as far as possible, keeping your weight in your heels and feet flat on the floor.

* Return to standing and repeat.

* Aim to complete 10 reps within 20 seconds, then rest for 10 seconds and repeat for a total of eight sets.

SAFETY TIP: Keep feet wide enough to remain stable and don’t let your knees collapse inwards

DEADLIFT

Areas trained: HAMSTRINGS, GLUTES, LOWER BACK

Technique:

* Holding a kettlebell that challenges you but does not overload your lower back, hinge at the hips, pushing your bum back. Keep the knees soft.

* Trace a line down in front of you with your eyes as you lower to let the kettlebell gently touch the floor.

* Slowly raise back up to standing.

* Aim for 8-15 reps, depending on your level.

SAFETY TIP: Don’t let your spine go lower than your hips

PLANTAR FLEXON

Area trained: ANKLES

Technique:

* Come into a kneeling position on the floor.

* With your feet on the floor and ankles and big toes together, slowly lower your bum down on top of your feet.

* Once your body weight is on your feet you will feel a stretch through your ankle and perhaps even into your shin.

* Gently rock from side to side to really get into the outside of your legs and ankles.

* Hold this position for 20-50 seconds depending on your level.

* Release, then repeat for a total of three times.

HIP FLEXOR STRETCH

Area trained: HIP FLEXORS

Technique:

* Start on one knee with the opposite foot planted flat on the floor in front, knee at a right angle.

* Drive the hips forward until you feel a stretch in the back hip.Keep your torso parallel to the floor throughout.

* Hold for at least one minute.

* Switch sides and repeat.

SAFETY TIP: Squeeze your glutes to stabilise your lower back and position your hip joint correctly

PLANK

Area trained: CORE

Technique:

* Starting on your hands and knees, lower onto your forearms and send one leg back at a time, bracing your whole body and tightening every muscle, specifically engaging your core, so your hips and spine are in a straight line, including your neck.

* Hold for 30-60 seconds depending on your level.

SAFETY TIP: Don’t let your hips drop lower than the rest of your body at any point