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Most people don’t keep their New Year’s goals, but you can be different! In this podcast, Ann-Marie Antic shares easy steps to help you stay on track and reach your goals, like getting stronger or feeling healthier. It’s all about small changes, believing in yourself, and celebrating progress. Let’s make 2025 your best year ever!

Looking for a gym near me? Discover D8 Training in Adelaide—offering expert trainers, tailored programs, and a welcoming community to help you achieve your fitness goals."

"Looking for private gyms near me? Discover the benefits of personalised fitness programs, expert guidance, and a welcoming community at D8 Training in Adelaide."

"Master back gym training with exercises that improve posture, build strength, and prevent injuries. Discover the best tips and routines for a powerful back!"

Improve stability and confidence with exercise for balance in elderly! Discover effective routines to prevent falls, enhance mobility, and promote independence."

Many runners focus solely on increasing mileage and building endurance, but incorporating strength training for runners into your routine can take your performance to the next level. Strength training doesn’t just build muscle—it enhances your running economy, improves posture, reduces the risk of injuries, and increases speed and power. Benefits of Strength Training for Runners Adding strength training to your running plan provides a range of benefits: • Injury Prevention: Strengthening muscles around joints helps reduce the risk of injuries like shin splints, knee pain, and Achilles issues. • Improved Efficiency: Stronger muscles require less energy, allowing you to run more efficiently and maintain your pace for longer distances. • Increased Speed and Power: Exercises like squats and lunges develop explosive power for sprints and tackling hills. • Enhanced Posture and Form: A stronger core and back help you maintain good running form, reducing wasted energy. • Balanced Development: Running predominantly works your lower body, but strength training ensures your upper body and core are also well-developed. ________________________________________ Key Strength Training Exercises for Runners Here are some of the best exercises to incorporate into your routine: • Squats: o Benefits: Builds glute, quad, and hamstring strength for stability and powerful strides. o Tip: Maintain a neutral spine and avoid letting your knees collapse inward. • Lunges: o Benefits: Improves single-leg strength and mimics the running motion. o Tip: Keep your knees aligned over your toes and engage your core. • Deadlifts: o Benefits: Strengthens the posterior chain, including hamstrings and glutes, reducing injury risk. o Tip: Focus on form and start with lighter weights if you’re new to the movement. • Plank Variations: o Benefits: Enhances core stability, which is critical for maintaining good running posture. o Tip: Experiment with side planks and dynamic planks for variety. • Calf Raises: o Benefits: Strengthens the calves and reduces the risk of Achilles injuries. o Tip: Perform on an elevated surface for a greater range of motion. • Hip Bridges: o Benefits: Builds glute strength, improving push-off power. o Tip: Hold the position at the top for a few seconds to increase activation. ________________________________________ How to Incorporate Strength Training • Start Small: Begin with 1-2 sessions per week, focusing on proper form over heavy weights. • Combine with Running: Perform strength training after your easy running days or as a standalone workout. • Prioritise Recovery: Ensure adequate rest between sessions to allow your body to recover and adapt. • Progress Gradually: Increase weight, repetitions, or intensity as you build strength over time. ________________________________________ Why Choose D8 Training for Strength Training as a Runner At D8 Training, we understand the unique needs of runners. Our expert trainers design customised programs that focus on improving performance while reducing injury risk. What makes us the ideal choice: • Tailored Programs: Workouts designed to meet your running goals. • Expert Guidance: Trainers who specialise in both running and strength training. • Community Support: A motivating environment where you feel supported. • Injury Prevention Focus: Techniques to protect your body and ensure longevity in running. ________________________________________ Ready to Run Stronger? If you’re ready to incorporate strength training for runners into your routine and elevate your running performance, we’re here to help. Visit our website to learn more or book a session. Let’s work together to build a stronger, faster, and injury-resistant version of you!

"Looking for personal training near me? Discover tailored programs, expert guidance, and a supportive community at D8 Training in Adelaide. Start your fitness journey today!"

Searching for the best back exercises gym routines? Discover effective workouts to build strength, improve posture, and prevent injuries at D8 Training in Adelaide.