IT is generally recognised that the majority of club runners and a fair few approaching, or even, elite tend to disregard two important aspects in their training, especially at this time of year - general muscular conditioning and flexibility.

I have seen very few athletes, some extremely useful performers, whose flexibility and general muscular strength have impressed me. When a physiotherapist asks an endurance runner to touch their toes a snigger usually follows when the subject can barely lower their hands past the knees.

Is this really important though and what advantage would a pliable athlete have over the work-horse who is as stiff as a plank of wood?

Onrunning.com's resident physiotherapist Alan Leigh explains the advantages

He says: "Do warm-up well and stretch well and this does not mean a five minute lean up against a tree whilst chatting to a mate. So I believe warm-up well, exercise then stretch after; and most importantly stretching on your days off training as a purposeful training element - this is a technique that needs perfecting and practice and may well need personalising to. So over the top stretching between runs needs care - it is a skill."

Click here to go to our warm-up, down and stretching page.

Strength training is vital for sprinters, throwers and jumpers but is often neglected by the aerobically tuned runner. At best most may struggle through a once-a-week circuit training session in the winter, believing it far more important to be clocking up the endless miles.

I am not saying that mileage is not valuable, it certainly is, but when you set your stall out to constantly improve it is often the so called 'little things' that others are not taking seriously enough that make all the difference.

Don't take my word for it, there are pretty conclusive facts to back me up but more convincing is the success recorded by athletes who leave no stone unturned in a bid to excel.

Paula Radcliffe, Britain's number one distance runner, regularly undertakes circuit sessions, weight training and even plyometrics.

Kelly Holmes is an advocate of cross training as is the vastly improved Jo Pavey. Both are incredibly strong athletes who also believe this type of training helps them minimise the chance of injury.

It is also no secret that double Olympic champion Seb Coe could squat weights that would make Geoff Capes proud. Current world mile record holder Hicham El Guerrouj and the majority of the Moroccan endurance stars can knock out numerous weights and circuit repetitions.

Not only does muscular conditioning provide the muscles with extra strength, power and endurance but can improve the posture and the chance of falling victim of injury.

It's not a case of dropping your current routine and spending hours in the gym, but one or two sessions of 45 minutes will certainly suffice.

If you have not undertaken this type of activity before there are two things to consider. The first is make sure someone with experience shows you the correct technique and the second is to start with circuits and build up slowly.

Onrunning.com have three session to choose from, start with the circuits, where you are only lifting your own weight, and you can continue with this session until the spring or you can add, or replace with, a multi-gym weights session or dumbell weights session from February.

Try it - you will certainly feel the difference.

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