Integrating strength training into your routine, improves your ability to store and release energy efficiently. The evidence overwhelmingly shows that strength training can: 1. Improve Running Economy (O2 cost for given speed) by 2-8% in 8 weeks. 2. Improve time trial performances from 1500 m - 10 km. 3. Reduce injury risk - ↑ tendons, ↑ bone mineral density, ↑ coordination, ↑ posture, ↑ kinematics 4. Metabolic systems - ↑ anaerobic quality & capacity, max sprint speed and speed reserve (= max - submax) 5. Physiological changes - change in body composition. ↓ This program has two sessions each week with full video guides of all exercises. This was developed with the runner in mind, but can be used for all sports.
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