A Game-Changer Strength Training for Runners Performance
Hello Runners! If you’re like me, you probably put your shoes on, get outside, and feel that wind blowing through your hair. But how often have you said to yourself, “Am I doing everything I can to improve my running performance?” Spoiler alert: If you are not adding strength training to your routine, then they may be something to gain! Let’s explore the benefits of strength training for your running, shall we?
Why Strength Training?
First, let’s get one thing clear: strength training is not just for those who want to look ripped or take selfies in front of the gym mirror. It is a gold mine for runners, and here is why:
- Injury Prevention: We’ve all experienced those annoying running injuries, have we not? Runners are susceptible to overuse injuries, such as shin splints or IT band syndrome. Strength training develops the muscles, tendons, and ligaments that stabilize the joints, which can help your body to tolerate these repetitive motions more effectively.
- Improved Performance: Everyone wants to run faster and longer, with less effort! Sounds heavenly, right? Strength training will enhance your running economy, which means you will expend less energy regardless of speed. Just think about how exhilarating it feels when you are shuffling down the last couple of miles of a race.
- Balance and Coordination: Strength training will improve your overall body awareness. You will not only run better, but will also have better balance and coordination in uneven terrains. So you remember those trails that felt like a balancing act? If you just focused a little on strength training, those boisterous trails could become a run in the park!
How to Start and Incorporate It?
Alright, pep talk over, let’s get the logistics sorted out! The first question you’ll want to ask is, how do you incorporate strength training into your running routine in a manageable way? Below is a simplified approach:
- Plan Your Training Schedule: The sweet spot for strength training is to fit it into your schedule 2-3 days a week. It could be right after your run, on your “off” days when you are active but not weight bearing. One of the days I look forward to is “Legs and Core Mondays” which sets good momentum for the week!
- Select Exercises Wisely: You don’t need to be in the gym for hours lifting heavy. The focus should be on functional movements that follow your running muscles. For example squats, lunges, deadlifts, planks, glute bridges. Any exercise that resembles your running motion will target your musculature the best.
- Consider Body Weight Workouts: If you’re not a gym person, body weight movements can have an incredible impact for your running (think lunges, push always). There are many online videos available with form and technique instruction. I mean, they sometimes have dance parties in-between sets that keep you smiling!
Sample Strength Training Workout for Runners
Okay, let’s go ahead and present a sample workout to show you some possibilities. The following is a basic, simple, and effective workout you can do in your own living room (or backyard). Grab a mat and let’s get to work!
- Bodyweight Squats: 3 sets at 10-15 reps each
- Walking Lunges: 3 sets at 10 reps each leg
- Plank: Hold at 30 to 60 seconds, for a total of 3
- Deadlifts (can add dumbbells or kettlebell here): 3 sets at 10-15 reps
- Bridges: 3 sets at 10-15 reps
Feel free to adapt the number of reps and sets to your individual fitness level. Just be sure to control your form so you don’t injure yourself!
Listen to Your Body
As you get started with strength training, make sure to listen to your body. If you’re feeling fatigued or sore, please take a step back and allow your body plenty of time for recovery. I promise you are going to be shocked at how great you run over time. Personally, after just a few weeks of consistent strength work, I noticed an increase in my speed and stamina and it will be even more amazing when you get to feel that magic too!
Wrapping Up
Overall: strength training is a total game changer for runners. It will help to prevent injuries, improve your running performance, and help you feel even more connected to your body. So what are you waiting for? Pick up some weights (or just your own bodyweight!), and get going! Here’s to running happier, healthier, and stronger!
Read more about Strength Training :- Breathe Better, Sing Better: Timing Your Voice Strength Training
