3 Ways Strength Training Can Help Your Running Game
If you’re a runner, it’s probably something you’ve heard before (and if you’ve been following me for a while probably something you’re sick of hearing from me): Strength training is important to any healthy running routine.
It’s true! Many studies have shown the benefits of adding strength training to a running routine for runners of all levels. While the benefits might differ if you’re a newbie runner or a professional, having strong muscles, flexible tissues and a stable base for a starting point can positively impact any running routine.
So, what’s actually happening when you add strength training? Here are 3 benefits:
Reduce Injury: Running can place a lot of stress on your body in the form of impact. In fact, with each step forward in your run, your body is absorbing the impact of 2-2.5 times your body weight in force. That’s a lot! To manage that load without injury, it’s important that your muscles be strong enough to manage the impact of your run on your joints and tissues, as well as keep your form consistent.
A Better Running Economy. Strength training can help your running economy which ensures your body leverages your muscles, ligaments, tendons and joints effectively to keep your body upright and ensures everything works together synergistically. Plus, it may enhance your body’s use of oxygen which means you don’t have to work as hard for the same results during your run.
Improve Running Times. So often runners think improved race times come from more time spent in their running shoes, but research has consistently shown giving the pavement a break and hitting the weight rack can have its benefits. One study showed an increase in performance between two and eight percent as a result of adding strength training to a running routine. That’s the difference between a good finish and a PR. And, when you think about it, it makes sense. If your muscles are strong they have more explosive power to push off, carry you forward and keep you going.
So, what’s the best way to start a strength training routine as a runner?
Build slowly! If you’re completely new to the strength training game, start by adding 20-30 minutes of strength work after your runs 2-3 times per week. Then, progress to including strength training-specific days in your routine 1-3 times per week.
Train for strength and not huge gains. Strength PRs are not necessarily the goal here. Begin with low weight and high reps and progress slowly as your body adapts.
Train through various movement patterns. Aim for some that mimic your run (think forward lunges), those that challenge your body in other planes of motion and plyometrics (think squats or lateral lunges), explosive movements that can help add power to your run (think jump squats or box jumps).
Ready to add strength training to your routine? Click here and let’s chat!
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