Nell McAndrew workout to build running strength

Nell McAndrew has achieved an impressive number of PBs over the years, including an astounding 2.54 marathon, and has notched up more than 100 parkruns.

Currently, Nell doesn’t have any speedy race goals on the agenda. Instead, she is keen to stay strong and injury-free so she can enjoy running for many more years to come.

“I am becoming more conscious of my longterm health and fitness, so improving my strength and mobility is my main goal in 2023,” the 49-year-old told Women’s Running. “I love to run so I want to be able to keep running, keep going to parkruns regularly, and keep moving well as I get older.”

Nell has long been a fan of weight-lifting and strength training and has produced numerous bestselling fitness DVDs over the years to help others get active and healthy.

How does Nell McAndrew train?

Now, she has turned to strength and conditioning coach and former professional rugby player Fiona Pocock for advice on moves to specifically aid her running. Since last spring, she has regularly visited Fiona’s studio in Richmond where she does exercises using her own body weight, and basic home workout equipment such as dumbbells and exercise balls, to improve her power, strength and mobility.

“I always feel great after one of Fiona’s sessions,” Nell enthuses. “I feel a lot stronger when I am running. She’s corrected imbalances I had in my hips and so I feel like my running gait has improved and little injury niggles that I used to get frequently have eased. She has taken my strength sessions back to basics. I am learning so much from her.”

Explaining why strength training is so important for runners, Fiona, who used to play for England and Harlequins, says: “It supports the joints from the impact of running and develops robustness.

“As well as helping you to avoid injuries, it will aid your performance as it will improve your propulsion and aerobic endurance. It makes you more springy and powerful, which will propel you forwards – which means you run faster.”

How to do the Nell McAndrew workout

We’re sold! So, what can we do to train like Nell and gain all the health and performance benefits? Here, Fiona reveals nine key moves she recommends for runners. They all strengthen the legs, bum and core, and improve your posture and stability. Doing these exercises regularly will improve your running form and reduce your chances of a running-related injury.

“They are all exercises that people can easily replicate at home and progress as they get stronger,” Fiona says. “It doesn’t have to take a lot of time out of your day but it will make a big difference to you. I recommend doing a strength session like this one at least twice a week, and three times if you can.

“You should aim to do 15-20 reps of each move when just using your own body weight. Once you progress to making the move more difficult, you should do fewer reps; aim for 8-12. Then, when you progress again to use weights, do 4-8 reps depending on the load (the heavier the weight, the fewer reps you should do).”

What equipment do I need for the Nell McAndrew workout?

Nell uses a yoga mat to make sure she’s comfortable for these exercises, as well as a stability ball and a pair of hand weights. She also uses a wooden pole to stay balanced for the calf raises – you can try these without using a balance aid, or you use a household object that’s about waist hight.

Nell McAndrew workout for strength

split squat

Why do it? Strengthens the legs, glutes and core, improves balance and stability.

Technique:

1. Stand with legs shoulder width apart
2. Move one leg back with the ball of the foot on the ground
3. Keeping your back straight, move down bending at the knees until the knee of the back leg is nearly touching the floor, then move up to stand tall again
4. Repeat with the other leg moved back
5. Do on each side 15-20 times

Step it up: Do the move as above while holding a dumbbell in each hand.

Fiona’s expert advice: Keep your core braced, torso upright and avoid arching your back.

side plank

Why do it? Strengthens back and core, improves balance and posture, reduces the risk of a lower back injury.

Technique:

1. Lie on one side, then, with your elbow under your shoulder, lift your waist off the floor so you are balanced on your arm and outside of your foot
2. Raise your other arm straight and engage your core, holding for 20-40 seconds
3. If you can hold it three times for 40 seconds, it is time to progress

Step it up: Do the move as above then raise your top leg up and hold it straight for 20 seconds. If that is too difficult, lift your leg up and down for 6-8 reps instead.

Fiona’s expert advice: Keep your body aligned by imagining there is a rod through your body from shoulder to hip and ankle.

hamstring curl

Why do it? Strengthens hamstrings and glutes. Works the core and challenges your balance. Improves the stability of the posterior chain by reducing the risk of hamstring strains. Also improves speed.

Technique:

1. Lie on your back with your arms straight beside you
2. Bend the knees and raise the legs so the knees are over the hips, resting your heels on an exercise ball
3. Lift your bottom off the floor then push the ball away from you by straightening your legs whilst staying balanced on the ball
4. Bring the ball back towards you by bending your knees again
5. Repeat 15-20 times

Step it up: Do the move as above but with just one leg at a time.

Fiona’s expert advice: If you don’t have an exercise ball, put a towel on a hard floor and move that with your legs. Or raise your heels on a chair and perform bridge.

dead bug

Why do it?Strengthens back, deep core and pelvic floor muscles, improves balance, coordination and posture, reduces the risk of a lower back injury.

Technique:

1. Lie on your back, raise your arms straight and lift your legs off the floor with your knees bent
2. Your arms should be over your shoulders and your knees over your hips
3. Engage your core then move your right arm behind your head while tapping your left foot down to the floor
4. Go back to the starting position and then repeat, this time moving your left arm and right foot
5. Repeat 15-20 times

Step it up: Rather than tapping your bent leg to the floor, straighten the leg and then move it up and down, holding it just above the floor but not touching it.

Fiona’s expert advice: Keep the movement slow and controlled.

reverse dead bug

Why do it? Strengthens back, hamstring and glute muscles, improves balance and posture, reduces the risk of a lower back injury.

Technique:

1. Lie on your front with your arms bent and your palms on the floor either side of your face
2. Raise your right leg off the floor while raising your left arm up
3. Repeat raising the left leg and the right arm
4. Repeat 15-20 times

Step it up: Do the move with your arms straight.

Fiona’s expert advice: Focus on activating your glutes by squeezing them hard and lifting high.

squats

Why do it? Strengthens legs, glutes and core, improves posture, reduces the risk of a running-related injury.

Technique:

1. Stand with your feet shoulder width apart
2. Move down while simultaneously bending the knees and raising your arms straight in front of you, then move back up to standing while pushing your arms back down
3. Repeat 15-20 times

Step it up: Do the move as above but with your arms raised so your hands are touching the sides of your head throughout. To progress again, do the move while holding a 5kg dumbbell.

Fiona’s expert advice: Your ankle mobility will generally dictate your comfortable range. Keep your knees tracking over your second toe.

single leg hinge

Why do it? Strengthens glute, hamstrings and core and enhances single leg strength. Improves balance and stability.

Technique:

1. Stand with legs shoulder width apart and then move one leg back with the ball of the foot on the ground
2. Slowly bend forwards while keeping your back straight till your hands reach your knees, then move back again to standing upright
3. Repeat with the other leg moved back
4. Do on each side 15-20 times

Step it up: Lift your back leg off the floor as you move forwards. To progress again, do the move while lifting your back foot and holding dumbbells in each hand.

Fiona’s expert advice: If you find you are more wobbly on one leg than the other, do extra reps on the weaker side.

calf raises

Why do it? Stretches and strengthens calves, improves ankle stability and mobility, reduces risk of shin splints and plantar fasciitis.

Technique:

1. Stand with feet shoulder width apart
2. Rise up on the balls of your feet lifting your heels off the ground, then lower back down again
3. Repeat 15-20 times

Step it up: Repeat the move on one leg at a time. To progress again, do the move while holding dumbbells.

Fiona’s expert advice: If you are struggling to balance, use a walking pole, chair or rest your finger tips on a wall to help you.

pogo jumping

Why do it? Enhances plyometric qualities to support bones and joints on impact, strengthens leg muscles, improves your explosive power.

Technique:

1. Stand with feet hip width apart your hands on hips
2. Jump quickly up and down on the spot with your legs straight 15-20 times, landing on the balls of your feet
3. Repeat

Step it up: Add five reps per week to each set. To progress again, do tuck jumps. This is where you bring your knees up as you jump. These are much more difficult so start at five reps and work up to 15.

Fiona’s expert advice: The movement should be fast and springy, rebounding as soon as you land.

Want more? Here are more workouts from Women’s Running.