What do I need to do to get strong?

[QuickGuide]

I'm fit, a runner, but aside from a bit of core work and some short sprints I don't really do anything for strength.

I feel like I could be a better, less injury prone runner if I was stronger, but I dont enjoy the gym and I have limited time to give to it without it encroaching on my running.

What do I need to do/who do I need to see?

How much do I need to do to make it worthwhile?

Strength training is the best option, a couple of times minimum. This could be done using YouTube such as Caroline girvan, or at a gym with a PT if funds allow, or by yourself if you're confident.
Compound moves such as squats and presses

I use an app called WithU which is audio guided workouts with a little avatar person to copy the moves - got 3 months free subscription by following them on Instagram. Not a runner myself but they have a whole programme of body conditioning specifically for runners. I really like their workouts and they aren't long, so v easy to incorporate into your day.

When you say you don't enjoy the gym, what is the gym to you? I never enjoyed the gym as I saw it as cardio machines. I love it now I've found strength training. The place I go to has lots of runners who are building strength. A PT would be able to write a programme designed to support running, I think the runners I see are likely doing 3 hour long sessions a week. All using free weights eg dumbbells, barbells.

I recommend going to some gym classes like body conditioning, HIIT, core conditioning where they use weights to get started.

I’m getting so strong from ashtanga yoga. Got a massage - for the first time in six months - last week and she commented I’ve built noticeable muscle mass.

Compound lifts. You could do a 40minute strength training session once or twice a week.

Bodyweight then barbell or dumbbell squats. Build up to a decent weight at the gym - barbell is 20 kilos so you shoulfd aim to build up to at least 40 or 50 k over a few months.

Then deadlifts - again you need to do progressive overload.

I’d add in walking lunges and reverse lunges. Body weight, then add dumbbells.

These lifts would give you great glute, back, and core strength.

And stretching is very important.