Ankle, knee, and hip issues are common among runners. To ensure longevity in the sport and enhance performance, it’s crucial to strengthen your body to handle the demands of running. This approach helps prevent recurring injuries and reduces the need for frequent physiotherapy visits.

To improve as a runner, consistent training and targeted gym sessions are essential. Your gym time should focus on creating stable joints that can handle sustained loads over time. This can be achieved by mastering the three essential phases of functional strength.

Phase One – Building a Strong Foundation: Here, you’ll learn to stabilise your joints and activate your body’s deep muscles through fundamental movements. This phase fosters a solid connection to your body and is often the phase physiotherapists and other practitioners use during rehabilitation.

Phase Two – Building Movement: This phase emphasises sustaining load while moving efficiently, primarily through bodyweight exercises.

Phase Three – Developing Strength and Power: This is the performance phase, where we introduce additional load and specific power movements tailored for running.

Once you’ve completed these phases, you can revisit any session whenever needed. During periods of high volume and intensity in your running schedule, focusing on phases one and two will support recovery and maintain balance. Conversely, the off-peak season is the ideal time to intensify your phase three sessions.