My fifth tip is not very popular with running enthusiasts, but it is a formidably efficient ingredient to progress without injury: adding strength training to your routine. Not every day, and certainly not to look like Arnold Schwarzenegger. Just the minimum dose to improve your running economy and for longer-lasting legs!

One or two very short sessions per week is more than enough. My routine takes me 15 minutes, tops. A few squats, a few lunges and a few deadlifts, and voilà.

Start at body weight, then gradually incorporate free weights. Don’t waste your time with machines, and don’t worry too much about your movement “quality”. Try, observe the people around you, and repeat by taking example on those you see most often.

Begin by aiming for three sets of a dozen repetitions. Gradually increase the load, while proportionally reducing the number of repetitions. The goal is that you transition quickly to heavy loads, for a maximum of 5 or 6 repetitions per set.

Maintain this training regimen for at least two months, and then, two weeks before the race, take a well-deserved break. On race day, nothing will stop you!

Happy strength training, and see you soon for my next tip!

Olivier